Roll, twist, repeat? How physiotherapy helps ankle sprains recover properly
How to treat an ankle sprain
Introduction
Rolled your ankle during a run? Twisted it stepping off a curb? Sprained ankles are one of the most common injuries in sport and everyday life. While they may seem minor, poorly treated ankle sprains can lead to recurring problems—instability, weakness, and a higher risk of future injury.
At Functional Movement Physio in Liverpool City Centre, we help patients of all activity levels fully recover from ankle sprains. Whether you’re walking to work or returning to competitive sport, our evidence-based rehab approach restores strength, balance, and control - so you don’t have to roll, twist, or limp again.
In this article, you’ll learn:
What happens when you sprain your ankle
Why “just resting it” doesn’t always work
How physiotherapy guides recovery step by step
Exercises and strategies to prevent repeat injuries
What to expect from treatment at our Liverpool clinic
What is an ankle sprain?
An ankle sprain happens when the ligaments around the ankle are stretched beyond their limits - often from a sudden twist, roll, or misstep. The most common type is a lateral ankle sprain, where the foot rolls inwards and overstretches the ligaments on the outer ankle.
Common causes:
Sports like football, basketball, or trail running
Uneven surfaces or poor footwear
Previous ankle injuries that weakened the joint
Symptoms include:
Sharp pain on the outside of the ankle
Swelling and bruising
Difficulty bearing weight
A feeling of instability or “giving way”
Why do ankle sprains keep coming back?
Up to 70% of people who sprain an ankle once will do it again - especially if they don’t complete rehab properly. The main reasons:
Ligament laxity: once overstretched, ligaments don’t always tighten fully
Proprioception loss: your brain can’t sense joint position well after injury
Muscle weakness: the ankle’s stabilising muscles (peroneals, glutes, calves) get deconditioned
Fear of movement: people avoid loading the ankle properly, leading to poor mechanics
That’s where targeted physiotherapy makes all the difference.
How physiotherapy helps ankle sprain recovery
At Functional Movement Physio, we take a structured, step-by-step approach to rehab.
🔹 1. Initial assessment
We check:
Which ligaments are affected
Your weight-bearing ability
Swelling, bruising, and movement range
Gait (how you're walking) and balance
History of previous ankle injuries or weaknesses
This helps us tailor your treatment plan to your unique needs and activity goals.
🔹 2. Early rehab (0-2 weeks)
Goals:
Reduce pain and swelling
Protect the injury
Begin gentle movement
Treatment includes:
Elevation, compression, and gentle mobility
Partial weight-bearing with guidance
Ankle pumps, alphabet drawing, and isometrics
Soft tissue work and gentle joint mobilisation
🔹 3. Intermediate rehab (2-6 weeks)
Goals:
Restore normal movement
Begin strengthening
Improve weight-bearing and walking
Treatment includes:
Resistance band exercises for ankle control
Calf raises and balance drills
Supported squats and step-ups
Manual therapy for any residual stiffness
🔹 4. Late-stage rehab (6-12+ weeks)
Goals:
Build dynamic strength
Restore proprioception
Prepare for return to sport or daily function
Treatment includes:
Single-leg balance with external challenge
Hops, bounds, change-of-direction drills
Surface variation training (grass, turf, gravel)
Sport-specific conditioning (if needed)
The importance of proprioception
Proprioception is your body’s ability to sense joint position and react to changes in balance. After an ankle sprain, it’s often reduced-leading to wobbly, unstable steps.
We include specific balance work in your rehab, like:
Wobble board drills
Single-leg standing with eyes closed
Unstable surface training
Dynamic hopping and landing control
Do you need an X-ray?
In many cases, no. Your physio will use standard clinical guidelines (like the Ottawa Ankle Rules) to assess whether imaging is necessary. Most simple sprains can be treated without scans.
If a fracture or more serious ligament injury is suspected, we’ll refer you appropriately.
What to expect at Functional Movement Physio
When you book in with us, here’s what you’ll experience:
A comprehensive assessment of your ankle, gait, and injury history
A personalised rehab plan built around your lifestyle and activity goals
Hands-on care to address joint stiffness and swelling
Progress tracking with clear milestones
A focus on long-term prevention, not just short-term fixes
We work with everyone from recreational runners to office workers and professional athletes across Liverpool.
Case study: gym-goer with recurring sprains
Callum, a 27-year-old from Liverpool, had sprained his right ankle twice while training for a 5K. He avoided running for months, fearing another injury.
After 8 weeks of guided physio:
His pain resolved
Balance and strength improved
He completed his 5K with no flare-up
He’s now working towards 10K with a structured warm-up and strength plan
Tips to prevent future ankle sprains
Warm up your ankles before sport or activity
Strengthen supporting muscles-glutes, calves, and peroneals
Work on single-leg balance and coordination
Wear supportive, sport-appropriate footwear
Progress training volume gradually
Address underlying mobility or strength deficits early
Quick takeaways
Ankle sprains are common but can lead to long-term problems if untreated
Physiotherapy helps reduce pain, restore mobility, and build long-term stability
Rehab includes balance, strength, proprioception, and movement retraining
Functional Movement Physio offers expert ankle rehab in Liverpool
Don’t just “walk it off”—a structured plan prevents re-injury
FAQs
How long does it take to recover from an ankle sprain?
Mild sprains: 2–4 weeks. Moderate sprains: 4–8 weeks. Severe or recurrent sprains: up to 12+ weeks with structured rehab.
Can I keep exercising with a sprain?
Possibly-with guidance. We’ll help you adapt training and stay active without worsening the injury.
Do I need crutches or a brace?
Sometimes in early phases. Your physio will advise based on severity and function.
Why does my ankle still feel weak months after injury?
It may not have been rehabbed fully-especially balance, strength, and proprioception. We can assess and rebuild it.
Do you treat ankle sprains at your Liverpool clinic?
Yes! It’s one of the most common issues we see-and one we love helping people fully recover from.
Conclusion
Ankle sprains can be more than “just a roll”-they’re a signal your body needs support, strength, and a smarter approach to movement. With physiotherapy, you can fully recover, reduce your risk of future sprains, and move confidently again.
At Functional Movement Physio in Liverpool City Centre, we help people get back on their feet-literally-with expert ankle rehab tailored to your goals.
Sprained your ankle? Book a physio assessment today and get back to moving safely.
