An ankle sprain can happen in a split second — stepping off a curb the wrong way, landing awkwardly during sport, or simply misjudging uneven ground. While it might seem like a minor injury at first, sprained ankles can be frustratingly slow to heal — and without the right rehab, they often become a recurring issue.

Here’s how physiotherapy can help you recover properly and get back to doing what you love — whether that’s walking, running, working, or playing sport.

What Actually Happens When You Sprain Your Ankle?

Most ankle sprains happen when the foot rolls inwards, overstretching the ligaments on the outside of the ankle. You’ll usually notice:

Pain and swelling
Bruising
Difficulty putting weight on the foot
That feeling of your ankle being “unstable” or weak

There are different grades of sprain — from a mild stretch to a full tear of the ligament — and each one needs slightly different treatment.

Why Rest Alone Isn’t Enough

It’s tempting to just rest, ice it, and wait for the pain to settle. But here’s the thing: while the swelling might go down, the ankle often doesn’t regain full strength or stability on its own.

That’s why so many people end up with ongoing niggles or keep rolling the same ankle. Physio helps make sure everything heals properly — and stays that way.

How Physiotherapy Helps You Heal Faster (and Better)

Here’s what we focus on in the clinic:

1. Managing the Swelling and Pain

Early on, we’ll help with gentle techniques to reduce swelling — like massage, compression, and movement advice. We’ll also guide you on when to use ice or heat (it’s not always as straightforward as it sounds).

2. Getting Your Movement Back

As the pain eases, it’s important to gently get your range of motion back. We use specific exercises and hands-on techniques to help the joint move more freely — without aggravating it.

3. Rebuilding Strength and Balance

This is the step most people skip — but it’s also the most important. We’ll guide you through strengthening exercises for the ankle and surrounding muscles, as well as balance training to help prevent future sprains.

4. Returning to Sport or Work Safely

If you're active, we’ll tailor your rehab to match your goals — whether that’s running, jumping, lifting, or just walking confidently again. We can also provide strapping or footwear advice where needed.

How Long Will It Take to Recover?

Everyone’s a bit different, but here’s a general guide:

Mild sprain: 1–2 weeks
Moderate sprain: 3–6 weeks
Severe sprain: 6–12 weeks (sometimes longer)

The good news is that with the right rehab, you can often shorten your recovery time — and reduce the risk of it happening again.

When Should You See a Physio?

If your ankle is still sore, swollen or weak after a few days — or if it’s not your first sprain — it’s worth getting it checked. The earlier you start rehab, the better your long-term outcome will be.

Final Thoughts

A sprained ankle might seem like a small injury, but it can have a big impact if you don’t treat it properly. With the right physiotherapy, you can recover faster, avoid complications, and get back to moving with confidence.

If you’ve recently injured your ankle and want some help with your recovery, feel free to get in touch — we’re here to help.

How to Recover from a Sprained Ankle Faster with Physiotherapy