Ankle sprain
I rolled my ankle. How do I get it back to normal?
The most common sports injury. Early supported movement and balance training help recovery and lower the risk of spraining it again.
What it feels like
Pain, swelling and often bruising on the outside of the ankle after rolling it inwards. Walking may be painful at first, and the ankle can feel weak or unstable.
What is actually happening
Rolling the ankle stretches or tears the ligaments on the outside of the ankle. Most sprains recover well, but a significant number of people sprain the same ankle again, often because balance and strength were not fully rebuilt.
When to see a doctor first
See a doctor or urgent care if you could not take four steps immediately after the injury or cannot now, if there is tenderness over the back edge or tip of either ankle bone, the base of the fifth toe bone on the outside of the foot, or the bony point on the inside of the midfoot, or if the ankle looks deformed. These can be signs of a fracture.
How it is assessed
Assessment checks which ligaments are involved, the stability of the ankle, swelling, range of motion, strength and balance, and screens for injuries that are commonly missed, such as a high ankle sprain or a fracture.
How it is treated
Clinical guidelines favour early protected weight-bearing with functional support, such as a brace or tape, over immobilisation. Rehabilitation then progresses range of motion, strength and balance training, and sport-specific drills. Exercise therapy, particularly balance training, helps reduce the risk of future sprains. Manual therapy can help restore ankle movement in the short term.
What to do first
Protect the ankle in the first few days, use a brace or support if walking is painful, keep it elevated when resting, and start gentle movement and walking as pain allows. Have it assessed if you are not walking comfortably within a few days, or before returning to sport.
Where this is assessed
- The Runner's Academy St. Clair West · Mon/Wed/Fri · 3:00 PM – 6:30 PM Book at Runner's Academy
- Athlete's Care Sports Medicine Centres Yonge & Eglinton · Mon/Wed/Fri · 8:00 AM – 2:00 PM Book at Athlete's Care
- Push Pounds Sports Medicine Downtown Toronto · Tue/Thu · 8:30 AM – 6:30 PM Call Push Pounds to book
References
This page is based on the following clinical practice guidelines and research.
- Martin RL, Davenport TE, Fraser JJ, et al. Ankle Stability and Movement Coordination Impairments: Lateral Ankle Ligament Sprains Revision 2021. J Orthop Sports Phys Ther. 2021;51(4):CPG1-CPG80.
- Vuurberg G, Hoorntje A, Wink LM, et al. Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. Br J Sports Med. 2018;52(15):956.