Maybe it swelled up quickly, bruised within hours, or now feels unstable when walking or running. You might have sustained a lateral or medial ankle sprain, one of the most common musculoskeletal injuries we see in clinic. Here’s what you can expect if you come to Physio on the Green, from the moment of injury through to a safe return to sport or daily activity.
What is an Ankle Sprain?
An ankle sprain occurs when the ligaments supporting the ankle are overstretched or torn due to a sudden twist, roll, or awkward landing.
Lateral Ankle Sprain (Most Common)
A lateral ankle sprain affects the ligaments on the outside of the ankle, most commonly the:
- Anterior talofibular ligament (ATFL)
- Calcaneofibular ligament (CFL)
These injuries usually occur when the foot rolls inward (inversion).
Medial Ankle Sprain (Less Common, Often More Complex)
A medial ankle sprain involves the deltoid ligament on the inside of the ankle and typically occurs when the foot is forced outward (eversion). These injuries can be associated with:
- Higher forces & bone bruising
- Syndesmosis (“high ankle”) involvement
Because of this, medial ankle sprains often require closer assessment and longer rehabilitation.
The Moment of Injury
Ankle sprains often happen during sports or daily activities that involve:
- Jumping and landing
- Sudden changes of direction
- Uneven surfaces
Typical signs include:
- Immediate pain on the outside or inside of the ankle
- Rapid swelling and possible bruising
- Difficulty weight-bearing
- A feeling of instability or weakness in the ankle
How Can We Help at Physio on the Green?
Assessment & Diagnosis
When you arrive at our clinic, we complete a comprehensive assessment to understand exactly what’s injured and why.
Clinical Examination
- Ligament stress testing to assess severity
- Swelling, bruising, and range of motion assessment
- Screening for syndesmosis or associated foot injuries
Imaging if Needed
- X-ray referral if fracture is suspected
- MRI referral or ultrasound (in clinic) if symptoms persist or a more complex injury is suspected
Functional Testing
- Strength testing of calf, foot, and hip muscles
- Balance and proprioception assessment using VALD forceDecks
- Gait and movement analysis
Rehabilitation: Restoring Strength, Control & Confidence
Even mild ankle sprains need structured rehab to prevent long-term issues like chronic instability or repeated sprains.
Early Phase – Protect and Settle
- Reduce pain and swelling
- Restore ankle range of motion
- Early weight-bearing guidance
- Maintain strength in surrounding joints (hip and knee)
Mid Phase – Strength and Stability
- Progressive strengthening of:
- Calf muscles
- Peroneals and tibialis muscles
- Calf muscles
- Balance and proprioception training
- Controlled loading through functional movements
Late Phase – Dynamic & Sport-Specific Training
- Hopping, jumping, and change-of-direction drills
- Reactive balance and agility exercises
- Running progressions if appropriate
- Objective strength and control testing to guide progression and return to sport
Return to Sport or Activity
Before returning to sport or higher-level activity, we assess:
- Strength symmetry and calf endurance
- Single-leg balance and hop performance
- Movement quality and confidence under load
Your return is guided by objective criteria, not just time, to reduce the risk of re-injury.
Evidence-Based Approach
At Physio on the Green, we combine current research with individualised care. Ankle sprains are often underestimated, but without proper rehab they can lead to:
- Recurrent sprains
- Chronic ankle instability
- Ongoing pain or reduced performance
Final Key Takeaway
An ankle sprain isn’t “just a sprain.” Whether it’s lateral or medial, proper assessment and rehabilitation are essential for full recovery and long-term confidence in your movement. At Physio on the Green, we don’t just aim to settle symptoms, we help you rebuild strength, stability, and trust in your ankle so you can return to what you love without hesitation, better and stronger.
If you’re ready for evidence-based, structured, and personalised care, our team is here to support your recovery every step of the way.
Written by Nick De Vries | Physiotherapist | Bike Fit Expert
References
Doherty, C., Delahunt, E., Caulfield, B., et al. (2014). The incidence and prevalence of ankle sprain injury: A systematic review and meta-analysis of prospective epidemiological studies. Sports Medicine, 44(1), 123–140.
Gribble, P. A., Delahunt, E., Bleakley, C., et al. (2016). Selection criteria for patients with chronic ankle instability in controlled research: A position statement of the International Ankle Consortium. Br J Sports Med, 48, 1014–1018.
Hertel, J. (2002). Functional anatomy, pathomechanics, and pathophysiology of lateral ankle instability. J Athl Train, 37(4), 364–375.
Bleakley, C. M., Taylor, J. B., Dischiavi, S. L., et al. (2019). Rehabilitation exercises reduce reinjury post ankle sprain, but the content matters. Br J Sports Med, 53(20), 1285–1292.
Delahunt, E., Bleakley, C. M., Bossard, D. S., et al. (2018). Clinical assessment of acute lateral ankle sprain injuries (ROAST): 2019 consensus statement. Br J Sports Med, 52, 1304–1310.