Sprained Ankle Recovery: When to See a Physiotherapist
Rolled your ankle stepping off a curb? Twisted it on the court? Ankle sprains are one of the most common injuries we see at ODP Rehab in Oshawa, and one of the most likely to come back if they don't heal properly.
Here's how to support your recovery, a simple exercise to rebuild strength, and the signs it's time to book physiotherapy.
What is an ankle sprain?
A sprain happens when the ligaments that support your ankle stretch or tear. Most happen when the foot rolls inward. You'll usually notice pain, swelling, bruising and trouble putting weight on the foot.
Why sprained ankles keep coming back
After a sprain, the muscles around your ankle get weaker and your balance takes a hit. If you go back to normal activity without rebuilding that strength, your ankle is more likely to roll again. That's why so many people say "I sprain this ankle all the time."
The fix isn't just rest. It's the right kind of strengthening.
The first few days
In the first 48 to 72 hours, focus on protecting the ankle:
Rest from activities that cause pain
Ice for 10 to 15 minutes at a time
Use a compression wrap to manage swelling
Keep your foot raised when you can
Gentle movement, like tracing circles with your foot, can help once the worst of the pain settles.
A simple exercise to strengthen a weak ankle
Our physiotherapist Priyanka shares this exercise to help load the muscles around the ankle and build its weight-bearing capacity. It's useful after surgery, a sprain, or a repetitive strain injury.
Stand beside a chair and hold it with the hand opposite your sore ankle.
Shift your weight onto the ankle you're working on.
Slowly bend your knee and lower down as far as feels comfortable.
Slowly come back up.
Repeat 8 to 10 times, as long as it stays pain-free.
This exercise isn't right for every injury. If it causes sharp pain, stop and get your ankle assessed.
When to see a physiotherapist
Book an assessment if:
You can't put weight on your foot after a few days
Swelling or bruising isn't improving after a week
Your ankle feels loose, wobbly or unstable
You've sprained the same ankle more than once
You're recovering from ankle surgery
You want to get back to sport safely
If you can't walk at all, or the pain is severe right at the bone, see a doctor first to rule out a fracture.
How physiotherapy helps
Your physiotherapist will assess how badly the ankle is injured, then build a plan to restore your strength, balance and range of motion. The goal isn't just to heal this sprain. It's to stop the next one from happening.
Book ankle physiotherapy in Oshawa
ODP Rehab Physiotherapy & Wellness Clinic is at 179 King St E, Unit 101, Oshawa. No referral needed. Direct billing available.
Book your assessment or call 365-633-0313.
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