Ankle Sprain – Treatment and Recovery

With the AFL pre-season training and the Australian Open upon us, ankle sprains are once again in the spotlight. While I’ve touched on this topic in discussions about common football injuries, it’s worth revisiting in detail as it remains a prevalent injury across multiple sports.

Overview of Ankle Sprains

Ankle sprains are among the most common sports injuries, particularly in football, basketball, and tennis. In fact:

2/3 of footballers and basketball players will experience an ankle sprain during their careers.
1/3 of tennis players also suffer this injury at some point.

How Do Ankle Sprains Happen?

Most ankle sprains occur on the outside (lateral aspect) of the ankle when rolling over its outer edge, a movement called inversion. This stretches or tears the ligaments that stabilize the ankle joint.

Ligaments are bands of tissue that connect bones and provide stability to joints. When these ligaments are overstretched or torn, the joint’s stability is compromised.

Severity of Ankle Sprains

The severity of an ankle sprain depends on how much the ligament is stretched or torn:

Grade 1: Minor stretching of the ligament.
Grade 2: Partial tear of the ligament.
Grade 3: Complete tear of the ligament, often requiring a cast for stabilization.

The recovery timeline varies based on the grade of the sprain, with more severe injuries taking longer to heal.

Initial Management: The POLICE Protocol

In the first 48–72 hours after an ankle sprain, follow the POLICE protocol to reduce swelling and aid recovery:

P – Protection:
Use crutches, a brace, or a cast to avoid excessive weight-bearing on the injured ankle. Early protection is critical to prevent further damage.
OL – Optimal Loading:
Gradually introduce weight-bearing activities as appropriate for the severity of the sprain. This stage varies; for severe sprains, no weight-bearing may be necessary early on. A physiotherapist can guide you on the optimal loading timeline.
I – Ice:
Apply ice to the ankle for 15 minutes every 2 hours. Avoid direct contact with the skin to prevent ice burns.
C – Compression:
Use a bandage or compression wrap to reduce swelling.
E – Elevation:
Keep the ankle elevated above heart level to minimize swelling.

If you’ve heard of the PRICE protocol (Protection, Rest, Ice, Compression, Elevation), it’s essentially the same as POLICE, with added emphasis on controlled loading (OL).

Rehabilitation and Recovery

Once the swelling subsides, it’s essential to start a rehabilitation program to prevent re-injury.

Role of Physiotherapy:

Physiotherapy plays a key role in reducing pain, improving strength, and restoring range of motion. A physiotherapist will guide you through:

Muscle Strengthening: Focus on strengthening the muscles around the ankle to enhance joint stability.
Flexibility and Range of Motion: Exercises to restore normal ankle movement.
Balance and Proprioception: Equipment like wobble boards can improve coordination and prevent future sprains.

Preventing Re-Injury:

Even after recovery, the risk of re-injury remains high. Here are some preventive measures:

Taping or Bracing: Provides added support to the ankle during activities.
Extended Warm-Ups and Cool-Downs: Prepares the ankle for activity and minimizes strain.

Take Action Today

If you’ve sprained your ankle or want to prevent one, early intervention is key. At Physiotherapies, we specialize in customized rehabilitation programs to get you back on your feet—and back in the game—safely and effectively.

Book an appointment with us today and let us help you stay active and injury-free!