The Biggest Mistakes People Make After an Ankle Sprain

Don't let a "simple" ankle sprain become a long-term problem.

Ankle sprains are one of the most common injuries we see at BodyRight Physiotherapy in Drogheda. Whether it happens playing GAA, soccer, rugby, running on uneven ground, playing padel, or simply missing a step off a kerb, many people assume it will heal on its own.

While many ankle sprains do improve with time, a significant number of people continue to experience pain, stiffness, weakness or repeated episodes of "giving way" months or even years later. Research suggests that up to 40% of people who sustain a lateral ankle sprain go on to develop chronic ankle instability if the injury is not properly rehabilitated.

The good news is that most of these ongoing problems can be prevented with the right assessment and rehabilitation.

Mistake 1: Assuming It's "Just a Sprain"

Not every ankle injury is the same.

A twisted ankle can involve:

• Ligament injuries (most commonly the ATFL and CFL)

• Bone bruising

• Tendon injuries, such as the peroneal tendons

• Syndesmosis ("high ankle") sprains

• Cartilage injuries within the ankle joint

• Small fractures that may initially be missed

The severity of swelling or bruising doesn't always reflect the severity of the injury. Some significant ligament tears produce surprisingly little bruising, while relatively minor injuries can swell dramatically.

A physiotherapy assessment helps determine which structures have been injured and whether further investigation, such as an X-ray or MRI, may be required.

Mistake 2: Resting for Too Long

Years ago, the advice was often complete rest until the pain settled.

We now know that prolonged rest can actually slow recovery.

Ligaments need appropriate loading to heal and regain strength. The muscles around the ankle also begin to weaken surprisingly quickly, while balance and proprioception (your body's awareness of joint position) start to decline within days of injury.

The key is relative rest, not complete rest.

Early rehabilitation may include:

• Reducing pain and swelling

• Gentle ankle movement

• Gradually restoring normal walking

• Progressive strengthening

• Balance exercises

• Returning to sport in stages

Loading the ankle appropriately helps stimulate tissue healing while reducing stiffness and muscle loss.

Mistake 3: Returning to Sport Too Soon

One of the biggest reasons ankle sprains recur is returning to activity based on pain alone.

Many people think:

"It doesn't hurt anymore, so it must be healed."

Unfortunately, pain is only one part of recovery.

Before returning to running or sport, your ankle should demonstrate:

• Full movement

• Good calf strength

• Excellent single-leg balance

• Confidence changing direction

• Ability to hop, jump and land comfortably

• Sport-specific control

At BodyRight Physiotherapy, we use functional testing alongside your symptoms to help determine when you're ready to return safely.

Mistake 4: Ignoring Balance Training

This is probably the most overlooked part of ankle rehabilitation.

When you sprain your ankle, tiny nerve endings within the ligaments that provide information about joint position can also be injured.

As a result, your ankle may feel unstable even after the ligaments have healed.

Balance exercises help retrain these systems, reducing the likelihood of another sprain.

Examples include:

• Single-leg standing

• Reaching exercises

• Balance cushions

• Dynamic hopping drills

• Agility and change-of-direction exercises

These exercises are particularly important for GAA players, rugby players, soccer players and runners, where quick changes of direction are common.

Mistake 5: Forgetting About Calf Strength

The calf muscles are essential shock absorbers during walking, running and jumping.

After an ankle injury, calf weakness is extremely common, even if you're walking normally.

Without restoring calf strength, other structures—including the Achilles tendon, plantar fascia, knee and hip—may have to compensate.

Rehabilitation should include progressive calf strengthening, eventually progressing to single-leg heel raises, hopping and plyometric exercises where appropriate.

Mistake 6: Not Addressing the Whole Leg

An ankle sprain doesn't just affect the ankle.

The body adapts to protect the injured side, and over time this can alter movement patterns throughout the lower limb.

During rehabilitation we also assess:

• Hip strength

• Gluteal control

• Knee alignment

• Running mechanics

• Single-leg control

• Overall movement quality

Addressing these factors often reduces the risk of both repeat ankle sprains and other lower-limb injuries.

Mistake 7: Continuing to Experience "Giving Way"

If your ankle repeatedly feels like it is going to buckle beneath you, don't ignore it.

Repeated instability may indicate:

• Persistent ligament laxity

• Poor neuromuscular control

• Peroneal tendon dysfunction

• Undiagnosed cartilage injury

• Chronic ankle instability

These issues rarely resolve through rest alone and often respond well to a structured rehabilitation programme. In some cases, further imaging or referral to an orthopaedic specialist may be appropriate.

When Should You See a Physiotherapist?

It's worth seeking assessment if:

• You cannot comfortably walk after a few days.

• Swelling remains significant.

• Pain isn't improving after one to two weeks.

• The ankle keeps giving way.

• You're returning to sport.

• You've sprained the same ankle before.

• You still don't trust your ankle several weeks after the injury.

Early assessment often helps prevent months of ongoing problems.

How Physiotherapy Can Help

At BodyRight Physiotherapy in Drogheda, every ankle assessment begins by understanding exactly how the injury occurred and identifying which structures are most likely to have been affected.

We assess:

• Ligament stability

• Joint movement

• Tendon function

• Muscle strength

• Balance and proprioception

• Walking and running mechanics

• Functional performance relevant to your sport

From there, we design an individual rehabilitation programme that progresses from pain relief and restoring movement through to strength, power, agility and return-to-sport testing.

Our goal isn't simply to get you walking again—it's to help you return confidently to the activities you enjoy while reducing the risk of the injury happening again.

Don't Let a Simple Sprain Become a Long-Term Problem

Most ankle sprains recover well with the right treatment, but they shouldn't be dismissed as "just a sprain."

A structured rehabilitation programme can make the difference between a full recovery and months of recurring ankle problems.

If you've recently injured your ankle—or if an old ankle sprain still doesn't feel quite right—the team at BodyRight Physiotherapy in Drogheda can help assess the injury, guide your rehabilitation, and support your safe return to sport, work and everyday life.