A lateral ankle sprain is the most common injury among the general population and the most frequently reported injury by competitive athletes. Research suggests that up to 40% of those who experience a lateral ankle sprain will develop chronic ankle instability.

Chronic ankle instability can be characterized by ongoing symptoms such as ankle pain; joint weakness and inability to put pressure on the ankle; swelling; reduced ankle range of movement and overall decreased function. These symptoms can usually persist for longer than 12 months.

Recurrent ankle sprains result in the loss of structural integrity in the ankle ligaments and therefore increase the laxity (looseness) of the ankle joint. The nerve fibres in the ligaments of the foot and ankle help stabilise the foot when walking, running and playing sport. It is the repeated disruption of proprioception in the ankle through recurrent injury to these structures, which is thought to increase the risk of recurrent ankle sprains, resulting in a chronic ankle instability.

It is advised to use your support or strapping whilst there is still swelling present. This will help to reduce the swelling and prevent further inflammation of the ankle.

When resting, elevate your foot higher than your heart with the leg supported.

You may take pain medication as prescribed or as discussed with a pharmacist if necessary. It is important to manage pain early on after your injury.

Early range of movement exercises following a sprain are important for long-term ankle recovery. If returning to high level sport or activity, it is important that your end-stage ankle sprain recovery incorporates activities that will allow you to return to play safely. Below are some examples of high level exercises that you can practice for end-stage rehab ankle strengthening:

It is important to note that not everyone presents with the same symptoms and therefore it is advised to seek professional advice before trying any ankle rehabilitation exercises.