Returning to Sport After an Ankle Sprain 

Lateral ankle sprains are one of the most common sporting injuries. While many people can walk again within a few days, returning to sport safely takes more than just waiting for the pain and swelling to disappear.

Why rehabilitation matters

After an ankle sprain, the ligaments and surrounding muscles need time to recover. Just as importantly, your strength, balance, coordination, and confidence can also be affected. Returning to sport too soon can increase the risk of re-injury, making a structured rehabilitation program essential.

What does rehab involve? 

As your symptoms improve, rehabilitation should gradually become more sport-specific. Strengthening the muscles around the ankle, but also elsewhere in the leg (around the hips and knees) is important to provide a stable foundation for efficient movement. Balance and stability exercises are also important, to help retrain the ankle to respond quickly to changes in direction and uneven surfaces.  

As you get closer to returning to sport, plyometric exercises such as hopping, jumping and landing drills help prepare the body for the explosive demands of your sport. The exact exercises and progression will vary depending on what sport you are aiming to return to, but the goal is always the same; to restore confidence, strength and control. 

To tape or not to tape? 

Ankle taping can provide extra support when first returning to sport or higher-demand activities. However, it should be a temporary aid rather than a long-term solution. As your ankle becomes stronger and more stable, your physiotherapist will gradually reduce your reliance on taping. 

When should you see a Physiotherapist? 

A physiotherapist can assess your injury, manage pain, guide your rehabilitation and help determine when you’re ready to return to sport. The right rehabilitation program can help you recover more efficiently and reduce your risk of future ankle sprains.