Most people who roll an ankle stepping off a kerb, on a muddy trail or in a five-a-side game expect it to sort itself out, and many do. Others find it’s still swollen weeks later, still doesn’t feel trustworthy on uneven ground, or goes over again the next time they play. Ankle sprains are one of the most common injuries there is, and the rehab is the part most people skip.
Does this sound familiar?
- Pain and swelling on the outside of the ankle after rolling it
- Bruising that spreads down towards the foot over the next few days
- Stiffness, especially bending the ankle up or squatting down
- An ankle that feels weak or gives way on uneven ground
- Repeated sprains on the same side
- Swelling that’s still there several weeks later
What's usually going on
Most sprains happen when the foot rolls inwards and the ligaments on the outside of the ankle are stretched or partly torn. A mild sprain can feel better in a week or two. A more significant one can take six weeks or more, and the ankle can stay stiff and less stable for longer if it isn’t rehabbed.
Once the pain has gone, the ligaments, your balance and the muscles that protect the ankle are often still behind, which is why so many people go on to sprain the same ankle again. Balance and strength can be retrained, and that’s the main aim of rehab.
What can help
In the first few days, rest from anything that really hurts, use ice wrapped in a towel for up to 20 minutes every two to three hours, and keep the ankle raised when you can. NHS advice is to avoid heat, alcohol, running and massage for the first three days. Gentle walking as soon as it allows is usually better than keeping off it completely.
After that, rehab focuses on:
- Getting movement back, particularly bending the ankle up, which often stays stiff
- Strengthening the calf and the muscles around the ankle and hip
- Balance training, starting simply and building up to hopping, landing and changing direction for sport. There’s good evidence that this lowers the chance of spraining the same ankle again.
- Hands-on treatment, taping or bracing where it helps you get back to sport
- A clear return-to-sport plan, with tests to pass rather than a date on the calendar
Your first appointment
Your first appointment lasts 45 minutes, with one of our chartered physiotherapists. We’ll ask how it happened, whether you’ve sprained it before and what you need to get back to. Then we’ll check the bones and ligaments, your movement, strength and balance. If there’s any chance of a fracture, we’ll send you for an X-ray before starting rehab.
Someone with a mild first sprain might only need one or two appointments for a plan and reassurance. Someone with a sport to get back to, or an ankle that keeps going over, usually does better with a structured programme over several weeks.
When to get an X-ray first
Go to a Minor Injuries Unit or A&E before booking with us if:
- You couldn’t take four steps on it straight after the injury, or still can’t
- The bone itself is tender to press, especially the back edge or tip of either ankle bone, or the bone on the outside of the midfoot
- The ankle or foot looks out of shape, or the foot is numb, cold or pale
- The pain is severe and isn’t easing with rest, ice and painkillers
Prices and insurance
- Initial assessment and treatment (45 minutes): £79
- Follow-up treatment (30 minutes): £64
No GP referral is needed. You pay at your appointment and we’ll give you an invoice to claim back from your insurer if you’re covered. Many of our clinicians are recognised by AXA, Aviva, BHSF, Cigna, Simplyhealth, Westfield Health and WPA. Recognition varies by clinician, so ask us when you book.
Frequently asked questions
Questions we’re often asked about ankle sprains.
- Should I use ice or heat?
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Ice, wrapped in a towel, for the first couple of days to help with pain and swelling. NHS advice is to avoid heat for the first three days.
- Do I need an X-ray?
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Only if it meets the checks above, such as not being able to take four steps or the bone itself being tender. Most sprains don’t need one, and we’ll refer you if we think yours does.
- When can I play sport again?
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When you can hop, land, change direction and balance on it as well as on the other side, rather than after a set number of weeks. For a mild sprain that might be two or three weeks; for a bad one it can be a couple of months.
- Should I wear a brace or tape?
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A brace or tape can help when you first go back to sport, especially if you’ve sprained the ankle before. It works best alongside balance and strength work rather than instead of it.
- My ankle keeps going over. Can that be helped?
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Often, yes. Repeated sprains usually come from balance and strength that never fully recovered after an earlier one, and a structured rehab programme helps many people. A small number with very loose ankles need a surgical opinion, and we’ll tell you if we think that applies to you.
- Do I need a GP referral?
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No, you can book directly. If you’re claiming on private health insurance, check whether your insurer needs a GP referral first.
Based in Haywards Heath, we see patients from:
You’ll find us at Unit 3, 2-8 Sussex Road, Haywards Heath, RH16 4EA. There’s free on-street parking on Sussex Road and two pay and display car parks a short walk away, and our entrance, treatment rooms and toilets are wheelchair accessible. We’re open Monday to Friday 8am to 7pm, and Saturday 8am to 1pm.
Book an appointment
If your ankle is still sore or swollen after a week or two, or you want a plan for getting back to sport, it’s worth having it looked at. Book online or call us on 01444 817851.
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