How to Build Strength and Stability After an Ankle Sprain: A Physiotherapy Approach

Ankle sprains are one of the most common injuries that affect people of all ages, whether from sport, exercise, or daily activities. While the immediate pain and swelling may subside over time, recovering fully from an ankle sprain requires more than just rest. Restoring strength and stability to the ankle is essential for preventing future injuries and ensuring you return to full function. At Peak Physiotherapy, we take a comprehensive approach to recovery that focuses on building strength and stability after an ankle sprain, helping you regain mobility and prevent re-injury.

Why Strength and Stability Matter After an Ankle Sprain

When you sprain your ankle, the ligaments that provide stability to the joint are stretched or torn. As your ankle heals, it’s crucial to rebuild both strength and stability in the joint and the surrounding muscles. Strengthening the ankle helps to:

• Prevent future sprains by improving support and functionality.

• Restore your range of motion, so you can move freely without pain.

• Improve balance and coordination, which reduces the likelihood of reinjury.

Lack of proper rehabilitation after an ankle sprain can lead to long-term instability, recurring injuries, and weakened muscles. This is why physiotherapy plays a vital role in recovery, guiding you through structured exercises to regain strength and stability.

The Physiotherapy Approach to Ankle Recovery

After an ankle sprain, your physiotherapist will assess the severity of the injury, the current range of motion, and any weaknesses or imbalances. Based on this assessment, they will develop a personalised treatment plan to restore strength and stability. Here are some key aspects of the physiotherapy approach to ankle recovery:

1. Early-Stage Rehabilitation: Rest and Recovery

In the initial days following an ankle sprain, the primary goal is to reduce swelling and pain. This typically involves:

• Rest: Avoid putting weight on the injured ankle to allow for healing.

• Ice: Apply ice for 15-20 minutes every couple of hours to reduce swelling.

• Compression: Use an elastic bandage or compression wrap to help control swelling.

• Elevation: Raise the ankle above heart level to minimise swelling.

These initial steps are essential for controlling inflammation and preventing further damage. After a few days of rest, physiotherapy can begin to help accelerate recovery.

2. Restoring Range of Motion

Once the swelling and pain have been managed, the next phase focuses on restoring range of motion in the ankle joint. Your physiotherapist will guide you through gentle stretching exercises to gradually improve flexibility and prevent stiffness. A few effective techniques include:

• Ankle Circles: Gently rotating the ankle in circles in both directions to improve joint mobility.

• Towel Stretch: Using a towel to pull the foot upwards, stretching the calf and Achilles tendon.

Restoring the full range of motion is crucial, as stiffness in the ankle can affect your gait and lead to further problems.

3. Strengthening the Muscles Around the Ankle

Building strength in the muscles surrounding the ankle is key to stabilising the joint and preventing future sprains. The calf muscles, tibialis anterior, and peroneal muscles all play a role in ankle stability. Physiotherapists use targeted exercises to strengthen these muscles, such as:

• Toe Raises (Calf Raises): Standing with your feet flat on the floor, raise your heels to strengthen the calf muscles.

• Resistance Band Exercises: Using a resistance band to move your foot up, down, inward, and outward to strengthen all the muscles around the ankle.

• Single-Leg Balances: Standing on the injured leg to improve balance and strengthen stabilising muscles.

These exercises will gradually increase strength and provide more stability in the ankle joint.

4. Improving Balance and Proprioception

Proprioception refers to your body’s ability to sense its position in space. After an ankle sprain, proprioception can be impaired, making you more susceptible to future sprains. Physiotherapy focuses on improving this sense of balance through:

• Balance Boards: Standing on a wobble board or balance disc helps to retrain the ankle’s proprioceptive abilities and improves stability.

• Single-Leg Stands: Practising standing on one leg, especially on unstable surfaces, challenges your balance and helps restore coordination.

• Dynamic Movement Exercises: Your physiotherapist may introduce exercises like walking heel-to-toe or hopping to improve your ability to control the ankle during activity.

Balance exercises should be progressively increased in difficulty to ensure continued progress and confidence in the ankle’s stability.

5. Gradual Return to Activity

As your ankle gains strength and stability, physiotherapy will help you gradually return to your normal activities. This stage focuses on:

• Sport-Specific Drills: If you're an athlete, your physiotherapist will guide you through drills that mimic the movements required in your sport, such as lateral movement, jumping, and running.

• Functional Training: If your work or daily routine requires you to walk, stand, or lift for long periods, functional training will help you safely ease back into these activities.

• Progressive Load: The intensity of exercises will be gradually increased to match your recovery, helping you regain full function without overloading the healing tissues.

Prevention of Future Ankle Sprains

Once you’ve fully recovered from an ankle sprain, it’s important to continue strengthening the ankle and improving its stability to prevent future injuries. Your physiotherapist will recommend:

• Ongoing exercises to maintain strength and flexibility in the ankle.

• Proper footwear to provide adequate support during physical activity.

• Taping or bracing during high-risk activities to provide extra protection.

When to Seek Physiotherapy

If you’ve sustained an ankle sprain, it’s important to seek professional help if the pain persists, if you’re unable to put weight on the ankle, or if you have recurring instability. Physiotherapy can ensure you recover fully and return to your normal routine without the risk of re-injury.

At Peak Physiotherapy, our team of experts is here to guide you through every stage of recovery. If you’ve suffered an ankle sprain or are worried about your recovery, get in touch with us today to start your journey towards a stronger, more stable ankle.