Summary

The ankle is a strong but mobile joint connecting the foot to the lower leg. It relies on a network of ligaments to stay stable while allowing movement. If these ligaments are stretched or torn, it leads to an ankle sprain – one of the most common sports and everyday injuries. With the proper rehabilitation, most people recover fully. Physiotherapy with the White House Clinic – available across 14 locations in South Yorkshire, North East Derbyshire and Nottinghamshire – can help restore movement, strength and confidence after injury.

An overview of ankle sprains and ligament injuries

The ankle plays a vital role in walking, running and balance. Because it carries the body’s full weight during movement, it’s vulnerable to sudden twists, falls, or impacts. Whether you’ve rolled your ankle while playing football, landed awkwardly in the gym or simply stepped off a kerb, sprains are frustrating injuries that can affect confidence and performance.

At the White House Clinic, our physiotherapists help people recover safely, minimising downtime and reducing the risk of future sprains through structured exercise and guided rehabilitation.

Ankle Sprains and Ligament Injury Symptoms

• Sudden or aching pain
• Swelling or bruising
• Tenderness around the joint
• Limited range of movement
• Weakness or instability when walking
• Cramping or muscle spasms

Causes of Ankle Sprains and Ligament Injuries

Ankle sprains happen when the ligaments are stretched beyond their normal range, often from twisting, rolling or landing awkwardly. Common causes include:

• Sudden changes of direction in sport
• Poor warm-up or muscle fatigue
• Uneven ground or improper footwear
• Previous ankle injuries that weakened the joint

When to seek help

Some mild sprains can improve within two to six weeks. If pain or swelling persists beyond a few weeks, or if you repeatedly roll your ankle, it’s best to see a physiotherapist. Early assessment helps prevent chronic instability and long-term weakness.

What to do after an ankle sprain

In the first few days after injury, follow PRICE therapy to reduce pain and swelling:

• Protection – Use an ankle support or wear supportive shoes
• Rest – Avoid putting weight on the ankle
• Ice – Apply ice pack for 20 minutes every two hours
• Compression – Use a soft bandage to support the joint
• Elevation – Raise your foot when sitting or lying down

Avoid hot baths, heat packs and massage for the first few days. Begin gentle movement as pain allows, and avoid running or jumping initially.

Treatment for ankle sprains and ligament injuries

Physiotherapy

Physiotherapy is key to recovery. At the White House Clinic, your physio will assess your ankle, identify any weakness or imbalance, and create a personalised exercise plan to rebuild strength and stability. Early intervention helps speed up healing and supports a safe return to activity.

Specialist treatments

For persistent or recurrent injuries, your physio may recommend additional treatments such as Shockwave Therapy or referral to our Sports and Exercise Medicine Injection Clinic, where ultrasound-guided injections can support tissue healing.

Reducing the risk of future injury

Rehabilitation doesn’t stop when the pain fades. Strengthening muscles and ligaments around your ankle helps prevent re-injury. Effective early stage exercises include:

• Standing calf raises
• Single-leg balance work
• Dorsiflexion and plantar flexion with a resistance band

A physiotherapist will guide you on which exercises to use and how to progress safely.

Who’s affected

Ankle sprains are among the most common musculoskeletal injuries, particularly in active adults and athletes. Around half of all sprains occur during sport, but anyone can experience one — from competitive runners to people simply walking on uneven ground.

Get help from the White House Clinic

Are you struggling with ankle pain or instability after an injury? Our expert physiotherapists offer rapid access to assessment and treatment at convenient local clinics across South Yorkshire, North East Derbyshire and Nottinghamshire.

Whether you’re an athlete looking to return to your sport or just want to walk confidently again, we’ll help you recover fully and prevent future injury.

Book an appointment or call 0114 230 2030 to start your recovery today.

References

• NHS Conditions
• Ankle Sprain - NHS