How to Treat and Prevent Sprained Ankles in Athletes
A sprained ankle is one of the most common injuries in sports. It happens when the ligaments that support the ankle are stretched or torn, usually due to a sudden twist, turn, or fall. Whether you’re sprinting down the field or stepping off a curb, ankle sprains can sideline even the most experienced athlete. The good news? You can recover and reduce your risk of future sprains with the right treatment and prevention strategies.
In this article, the Mobility Project Physical Therapy team answers common questions about how physical therapy treats a sprained ankle and what you can do to prevent it from happening again.
Treating a Sprained Ankle: What You Need To Know
Why is physical therapy necessary after a sprained ankle?
Physical therapy helps restore strength, mobility, and balance after an ankle sprain. An ankle sprain may heal improperly without proper treatment, increasing the chance of future injuries. In fact, one of the biggest risk factors for suffering a sprained ankle is having sprained your ankle in the past, but proper rehabilitation can help reduce that risk.
What does a typical treatment plan look like?
We typically treat ankle sprains with:
- Manual therapy to reduce pain and improve joint function
- Taping or bracing guidance for support during activity
- Range of motion exercises to restore ankle mobility
- Strengthening exercises for the muscles around the ankle
- Balance and stability training to reduce re-injury risk
How soon should I start physical therapy?
Starting physical therapy within a few days of injury, once swelling starts to go down, can lead to faster and more complete recovery. Early care helps prevent stiffness and builds strength safely.
How long does it take to recover?
Recovery time varies based on several factors, including your overall health and fitness and the severity of the sprain. Here are some estimated recovery times:
- Mild sprain: 1-2 weeks
- Moderate sprain: 3-6 weeks
- Severe sprain: 6+ weeks, sometimes longer
Preventing Ankle Sprains: Tips and FAQs
Why should I care about preventing ankle sprains?
While physical therapy effectively addresses ankle sprains, you’re better off not spraining your ankle at all! Fortunately, our team offers plenty of guidance on preventing sprains so you can stay active and healthy.
What are the most effective ways to prevent ankle injuries?
It’s important to keep the ankle strong and stable. Here are a few proven strategies:
- Warm up before activity to prepare the joints and muscles
- Strengthen lower leg and foot muscles with resistance and bodyweight exercises
- Practice balance training such as standing on one foot or using a balance pad
- Wear supportive footwear appropriate for your sport or activity
- Pay attention to uneven surfaces during outdoor exercise or games
What exercises can help prevent an ankle sprain?
Strength and stability are key to protecting the ankle. Exercises our team might suggest include the following:
- Heel raises to build calf and ankle strength
- Toe walks to improve balance and foot control
- Lateral band walks to strengthen ankle stabilizers and hips
- Single-leg balance holds to boost joint control
- Step-downs to train the ankle and leg in controlled movement
These exercises help reinforce the muscles that support your ankle and improve your response to sudden movements.
Should I brace my ankle during sports?
An ankle brace or athletic tape can provide extra support for athletes with a history of sprains. Your physical therapist can help you decide if bracing is right for you and show you how to apply it properly.
Ready to Heal or Prevent a Sprained Ankle? We Can Help
Don’t let a sprain keep you out of the game. Whether you’re recovering from a recent injury or looking to stay injury-free, physical therapy can help you move with confidence. Contact Mobility Project Physical Therapy today to schedule an appointment and start your personalized recovery or prevention plan.