A sprained ankle is one of the most common musculoskeletal injuries, affecting both athletes and everyday movers alike. Often caused by a sudden twist, awkward landing, or misstep, the injury usually happens in a split second—but recovery takes time, care, and the right strategy.
Over 80% of ankle sprains occur on the lateral (outer) side of the ankle. Here’s why: the medial malleolus, or inner ankle bone, is shorter and offers less bony protection during inversion movements (when your foot rolls inward). This anatomical setup makes the lateral ligaments more vulnerable, especially during sports or accidental missteps.
Common Risk Factors for Lateral Ankle Sprains
Understanding what increases your risk is the first step to prevention:
- Previous Ankle Injuries – Recurrent sprains often happen due to lingering instability or weakness.
- Poor Balance or Proprioception – Difficulty sensing body position can slow reaction time and increase injury risk.
- Muscle Imbalance – Weakness in stabilising muscles, especially the peroneals, can leave the ankle unprotected.
- High-Risk Sports – Jumping, pivoting, or sudden changes in direction (like in basketball, soccer, or trail running) can strain the ankle.
- Worn or Unsupportive Footwear – Shoes that lack ankle support or have poor tread can increase the chance of rolling your ankle.
- Anatomical Predispositions – Features like a high arch or hypermobile joints may contribute to instability.
- Uneven Terrain or Slippery Surfaces – These increase the likelihood of a sudden inversion.
What to Do in the First 72 Hours After an Ankle Sprain
The acute phase of ankle sprain recovery focuses on protecting the injured area while allowing the natural healing process to begin.
✅ Do:
- Apply compression to control swelling.
- Rest the ankle while maintaining gentle circulation.
- Use ice for pain relief (20 minutes on/off) if needed.
🚫 Avoid:
- Deep massage in the first 48 hours—it can worsen bleeding at the injury site.
- Pushing through the pain or returning to sport too early.
After 48 hours, schedule an assessment with a sports injury therapist to create a tailored recovery plan. At Alpha Sports Medicine, our team of Osteopaths, Chiropractors, and Myotherapists in Newport, Ascot Vale, and Bacchus Marsh specialise in managing soft tissue injuries. We’ll guide you through every phase of your rehab.
Early Ankle Rehab: 3 Key Exercises to Kickstart Recovery
Starting gentle movement helps reduce stiffness, restore mobility, and lay the foundation for strength training.
Mobility: Ankle Alphabet
- Sit with your leg elevated
- Slowly write the alphabet in the air using your big toe.
- Keep it slow and controlled.
Mobility: Resisted Ankle Plantarflexion
- Sit down on the floor or in a chair with your legs stretched out in front of you. – Take a resistance band and loop it around the ball of your foot (the foot you want to work on).
- Hold the ends of the resistance band with both hands, or if possible, anchor the band to something stable (like a door handle or sturdy object).
Mobility: Knee to Wall Exercise
- Stand facing a wall with your toes about 10cm away from the wall.
- Keep your feet flat on the floor and your toes pointing straight ahead.
- Slowly bend one knee forward over the toes, aiming to bring it toward the wall, while keeping your heel flat on the floor.
- This should not be a forceful movement and should be performed without causing too much pain or discomfort
Recover Stronger with Alpha Sports Medicine
An ankle sprain can throw off your routine—but it doesn’t have to keep you sidelined for long. At Alpha Sports Medicine, with clinics in Newport, Ascot Vale, and Bacchus Marsh, we do more than just help you heal—we focus on rebuilding strength, restoring stability, and reducing the risk of future injury.
Our experienced team of Sports Osteopaths, Chiropractors, Exercise Physiologists, and Myotherapists work together to deliver a personalised recovery plan that supports your mobility, balance, and performance goals. Whether you’ve rolled your ankle on the field or during everyday activity, we’ll guide you through every phase of rehabilitation with evidence-based care.
✅ Regain ankle strength and flexibility
✅ Improve balance and proprioception
✅ Prevent re-injury with targeted rehab
✅ Return to sport or movement with confidence
At Alpha Sports Medicine, we’re here to help you turn your ankle injury into a comeback story. Don’t just recover—rebuild stronger, faster, and more resilient.
📞 Book your appointment today and take the first step toward your best performance.
