If you have rolled your ankle on the netball court, the footy field or just stepping off a kerb, you are not alone. The lateral ankle sprain is one of the most common injuries in court and field sport, and Brisbane's winter season is at its peak right now.
Most ankle sprains settle with the right care. The part many people miss is that a sprained ankle is not just a one-off. Without good rehabilitation, the first sprain becomes the biggest risk factor for the next one. Here is what is actually going on, what helps recovery, and when it is worth seeing a physio.
- What happens when you sprain your ankle?
- Why do some ankles keep getting sprained?
- What actually helps an ankle sprain recover?
- Does balance training really make a difference?
- Do I need an x-ray for a sprained ankle?
- When should you see a physio or seek urgent care?
- Helping You Perform at Your Best
What happens when you sprain your ankle?
A lateral ankle sprain happens when the foot rolls inwards and the ligaments on the outside of the ankle are stretched or partly torn. It usually comes with pain, swelling and tenderness on the outside of the ankle, and sometimes bruising over the next day or two.
Sprains range from mild overstretching to more significant ligament tears. The good news is that most are managed well without surgery. What matters is how you load and rebuild the ankle in the weeks that follow.
Why do some ankles keep getting sprained?
After a sprain, the ankle can be left with reduced strength, altered balance and a less reliable sense of where the joint is in space. That last one, called proprioception, is your body's internal position sense. When it is dulled, the ankle is slower to react when you land awkwardly, and it gives way more easily.
This is why a previous sprain is such a strong predictor of the next one, and why some people develop ongoing "weak" or unstable ankles. Resting until the pain settles and then returning straight to sport leaves these gaps unaddressed.
What actually helps an ankle sprain recover?
Early on, the aim is to settle pain and swelling while keeping the ankle moving within comfort. From there, good rehabilitation is active and progressive. A typical plan rebuilds:
- Range of movement, so the ankle moves freely again
- Strength through the calf, ankle and foot
- Balance and control, so the ankle reacts quickly when you land or change direction
- Sport-specific movement, so you are ready for the demands of your game
Returning to sport is best guided by how the ankle is functioning, not just by the calendar or by pain settling alone.
Does balance training really make a difference?
Yes, and this is one of the clearest messages in the research. In a systematic review and meta-analysis, proprioceptive (balance) training reduced the rate of repeat ankle sprains in people with a previous sprain, with a risk ratio of about 0.64. In plain terms, structured balance training can meaningfully lower the chance of rolling the same ankle again.
Balance work can be as simple as single-leg standing progressions, then adding movement, eyes closed, or an unstable surface as control improves. A physio will match the progression to your stage and your sport.
Do I need an x-ray for a sprained ankle?
Not usually. Most ankle sprains do not need imaging. An x-ray is mainly considered when a fracture is suspected, based on specific signs such as bony tenderness in particular spots or being unable to take weight. Your physio or doctor can assess this and advise whether a scan will change your management.
When should you see a physio or seek urgent care?
It is worth seeing a physio if your ankle is slow to improve, keeps giving way, or you want a clear plan to return to sport and reduce the risk of doing it again.
Seek urgent medical care if you cannot bear weight at all, the ankle looks deformed, there is severe pain or rapidly increasing swelling, or you have numbness or pins and needles in the foot. These can point to a fracture or a more serious injury.
Helping You Perform at Your Best
A sprained ankle can be frustrating, especially when it keeps happening and starts to affect your sport, work or confidence.
At Ace Sports Medicine in Upper Mount Gravatt, our physiotherapists provide personalised care for ankle sprains and chronic ankle instability, from settling the early injury to a staged return-to-sport plan for Brisbane southside athletes. Your first appointment includes an assessment and a starter plan you can act on straight away.
Need support for a rolled or recurring ankle? Book an appointment with the Ace Sports Medicine team today.
