Why Rehabilitation of Lateral Ankle Sprains Matters

As an osteopath, I often see patients who have experienced a lateral ankle sprain - commonly known as a "rolled ankle". There injuries are among the most frequent in both sport and everyday life. Yet, because they're so common, they're often underestimated and under-treated. In this post, I'll explain what a lateral ankle sprain is, why it's important to take it seriously, and how proper rehabilitation can prevent long-term issues.

What is a lateral ankle sprain?

A lateral ankle sprain occurs when the foot rolls inward, stretching or tearing the ligaments on the outside (lateral side) of the ankle. This usually happens during activities that involve quick changes in direction or uneven surfaces.

Common symptoms include:

• Pain and tenderness on the outer ankle

• Swelling and bruising

• Difficulty weight bearing

• A feeling of instability

Why rehabilitation is so important

It's easy to assume that rest and time are enough to heal a sprained ankle. While rest if important for a very short period of time in the initial stages, failing to fully rehabilitate the injury can lead to:

• Chronic ankle instability

  • Without rehabilitation, the ligaments may not heal correctly. This can result in ongoing weakness and instability, making you more prone to future ankle sprains.

• Poor joint mechanics

  • A sprain can alter the way your ankle moves. If this isn't addressed, it can affect your gait and posture, potentially leading to knee, hip, or lower back issues down the line.

• Loss of proprioception

  • Proprioception is your body's ability to sense its position in space, which is often reduced after an ankle injury. Rehabilitation exercises help retrain this sense, improving balance and coordination.

• Delayed return to activity

  • Incomplete healing or skipped rehabilitation can extend your recovery time and make it harder to return to sports or physical work safely.

What does rehabilitation involve?

Rehabilitation isn't a one-size-fits-all, it's very important that it is individualised, but it typically progresses through a few key stages:

• Acute phase: Reduce swelling and protect the joint.

• Early mobilisation: Gentle range of motion exercises and gradual weight-bearing.

• Strengthening: Focused exercises for the ankle and surrounding muscles.

• Proprioceptive training: Balance work and dynamic movement drills.

• Return-to-activity guidance/training: Ensuring the ankle can handle sport or work-specific demands.

As an osteopath, I also assess and address any compensations elsewhere in the body and provide hands-on techniques to support healing, improve mobility, and reduce discomfort.

When so seek help

If you've recently sprained your ankle, or if you feel unstable weeks or even months after the injury, it's worth seeing a professional. Early intervention can shorten recovery time and improve long-term outcomes.

Final thoughts

A lateral ankle sprain might seem minor, but without proper care, it can have lasting consequences. If you or someone you know is recovering from an ankle sprain, don't leave rehab to chance. A structured, individualised, hands-on approach makes a big difference.

If you'd like support with your recovery or a personalised rehabilitation plan, feel free to get in touch. Your future mobility and performance depend on it.