Ankle Sprain from Summer Sports? Here’s Everything You Need to Know to Get Back Out There

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Ankle sprains or “rolling an ankle” is one of the most common injuries and is often underestimated. Whether it happened during sport, a misstep off a curb, or a slip on an uneven surface, how you manage your sprain in the early stages can significantly impact your recovery.

What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments (tough bands of tissue that stabilize your ankle joint) are forced beyond their normal range of motion resulting in a stretch or tear, usually from rolling or twisting the ankle. Ankle sprains primarily affect the outside of the ankle, often including the anterior talofibular ligament (ATFL), the calcaneal fibular ligament (CFL), and in some instances the posterior talofibular ligament (PTFL).

The Three Different Grades of Ankle Sprains:

  • Grade 1 (Mild): Slight stretch with microscopic tearing, minimal swelling and tenderness, no loss of joint stability. Sport is usually resumed within a couple of weeks.
  • Grade 2 (Moderate): Partial ligament tear, more swelling/bruising/and pain, little to no loss of joint stability. Treatment is required (the sooner the better) and it is typically at least 3 to 6 weeks before activity resumes.  A protective brace or taping is often needed to aid recovery.
  • Grade 3 (Severe): Complete tear of ligaments, significant swelling, instability. Full recovery may take several months. There is usually permanent laxity or looseness of the ligaments. A brace should be used to assist with stability, healing, and resumption of full activity.
  • In some cases, often those with higher impact like landing from a jump, an avulsion fracture can occur. This means that a small piece of bone is broken off where the ligament attaches. A physiotherapist or doctor can help rule out if you need x-rays for a potential fracture.

How Physiotherapy Helps:

  • Diagnose and determine the severity/grade of the injury
  • Swelling and pain management in early stages
  • Targeted exercises to restore range of motion, strength, and balance
  • Manual therapy to improve joint mobility
  • Return-to-sport plans and injury prevention education

When Can You Return to Activity?
Every sprain is different, but returning too soon can increases your risk of re-sprain. A physio-guided rehab plan ensures you’re not just pain-free, but functionally ready.

Sprained Your Ankle Recently?
Immediately after injury let P.E.A.C.E. guide your approach:

P-Protection: in the first 1-3 days avoid movements or activities that increase pain.
E-Elevation: elevate the injured leg higher than the heart as often as possible to help reduce swelling.
A-Avoid anti-inflammatories: avoid taking anti-inflammatory medications or icing the injury as it will reduce tissue healing.
C-Compression: use elastic bandage (ex: tensor) or taping to reduce swelling.
E-Education: a guided active approach is helpful for recovery.

Don’t wait for it to “just get better.” Book an assessment today and let’s get you back on your feet!

Written By: Danielle Carter

 

References:
Dubois B, Esculier J. Soft-tissue injuries simply need PEACE and LOVE. British Journal of Sports Medicine 2020;54:72-73.
Hubbard TJ, Hicks-Little CA. Ankle ligament healing after an acute ankle sprain: an evidence-based approach. J Athl Train. 2008 Sep-Oct;43(5):523-9.
Martin RL, Davenport TE, Fraser JJ, Sawdon-Bea J, Carcia CR, Carroll LA, Kivlan BR, Carreira D. Ankle Stability and Movement Coordination Impairments: Lateral Ankle Ligament Sprains Revision 2021. J Orthop Sports Phys Ther. 2021
Apr;51(4):CPG1-CPG80.