Ankle Sprain Recovery: When Should You See a Physiotherapist?

Why sprains come back

A sprain stretches or tears ligaments on the outside of the ankle. Those ligaments also contain sensors that tell the brain where the joint is. When they're injured, the ankle's position sense and reaction speed drop. If that isn't retrained, the ankle stays vulnerable to rolling again.

That's why some people end up with chronic ankle instability: an ankle that feels weak and gives way on uneven ground.

The first few days

Protect the ankle, use ice and elevation to control swelling, and start moving it gently within a pain-free range. Walking as soon as it's comfortable, even with a limp at first, generally helps more than prolonged rest.

When to see a physiotherapist

Get assessed if:

• you can't put weight on the foot, or walk four steps
• there's tenderness over the bone on either side of the ankle or on the outer edge of the foot
• swelling and bruising are severe
• the ankle hasn't improved after a week
• this is a repeat sprain
• you play sport and want to return safely

The first two can indicate a fracture that needs an X-ray.

What rehab involves

Early. Reducing swelling, restoring movement with ankle circles and ankle pumps, and normal walking.

Strength. Band exercises in all directions, especially turning the foot outwards, and calf raises.

Balance. This is the part most people skip, and it's the part that prevents repeat sprains. Standing on one leg, then with eyes closed, then on a cushion or balance board.

Return to sport. Hopping, cutting and sport-specific drills before full training.

Our ankle and foot exercises section covers each stage.

How long it takes

Mild sprains often feel better within one to two weeks, but full recovery of strength and balance takes longer. Moderate sprains may take four to six weeks, severe ones longer. Returning to sport when it stops hurting, rather than when balance and strength have returned, is the main reason sprains recur.

Bracing and taping

After a sprain, bracing or taping can help support the ankle during return to sport. They can reduce the risk of re-injury, particularly in the months after a sprain.

They work best alongside, not instead of, rehab. A brace can't replace the strength and balance that prevent repeat sprains.

Many athletes use a brace or tape during sport for several months after a sprain, then reduce it as strength and confidence return. Some with a history of repeated sprains continue longer.

Worth the time

A few weeks of structured rehab after a sprain is far easier than dealing with years of a wobbly ankle. If you play sport, our sports injury prevention tips are worth reading too.