It happened—my first time on the soccer pitch in five years, and I rolled my ankle. Classic lateral ankle sprain.
This injury is one of the most common I see in the clinic, and now I get to treat mine firsthand. Whether you’ve had one recently or you’re still feeling the effects of one from years ago, here’s what you need to know.
What Is a Lateral Ankle Sprain?
A lateral ankle sprain happens when your foot rolls inward, overstretching the ligaments on the outside of the ankle. This is called an inversion sprain, and it often impacts not just the ligaments but also the peroneal tendons—muscles that help stabilize your ankle and foot.
Most people try to either completely rest for too long or jump back into activity too quickly. Both can make things worse or delay recovery.
The key? Progressive movement and strength.
Day 1: What You Can and Should Do
Even if your ankle is swollen and painful, there are smart ways to start rehab early that support recovery without overloading the joint.
Here’s what I’m doing on Day 1 of rehab:
1. Heel-to-Toe Slides (Partial Weight Bearing)
This gentle movement encourages plantarflexion, dorsiflexion, and big toe extension. It’s great for early mobility without full weight bearing.
2. Towel Scrunches (Backward and Lateral)
These target the intrinsic muscles of the foot—tiny but powerful muscles that help with balance, arch support, and overall foot control.
3. Ankle Circles
Simple, controlled circles help improve range of motion, reduce swelling, and keep the joint moving in a pain-free range.
4. Toe Yoga
Yes, it’s harder than it looks. Practicing independent toe control helps rebuild proprioception and neuromuscular control, which are crucial for long-term stability.
Why These Early Steps Matter
One of the biggest reasons ankle sprains linger or reoccur? The ankle never regains full mobility, strength, and neuromuscular control.
Early movement in a safe, progressive way helps:
- ✅ Reduce stiffness and swelling
- ✅ Reactivate stabilizing muscles
- ✅ Begin restoring balance and strength
- ✅ Set the stage for higher-level rehab (running, sport, etc.)
When to Seek Help
If your ankle is still swollen, painful, or unstable after a few days—or if this isn’t your first sprain—working with a PT can help you avoid long-term issues.
We can guide you through progressive strengthening, balance work, and advanced return-to-sport drills so you don’t end up with a chronically weak or unstable ankle.
Final Thoughts
Even on Day 1, movement matters. With the right plan, you can recover faster, avoid setbacks, and get back to doing what you love—whether that’s soccer, trail running, lifting, or just keeping up with your day-to-day routine.
Have a question about an ankle sprain—or not sure if your recovery is on track? Reach out to Trailblaze PT & Performance in Hendersonville, NC. We’re happy to help.