Ankle Sprain

A sprained ankle is an injury that occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the tough bands of tissue (ligaments) that help hold your ankle bones together.Ligaments help stabilize joints, preventing excessive movement. A sprained ankle occurs when the ligaments are forced beyond their normal range of motion. Most sprained ankles involve injuries to the ligaments on the outer side of the ankle.


  • Popping Sensation/Sound
  • Pain, especially on weightbearig
  • Tenderness on touch
  • Swelling
  • Bruising
  • Restricted Movement
  • Instability


A sprain occurs when your ankle is forced to move out of its normal position, which can cause one or more of the ankle’s ligaments to stretch, partially tear or tear completely. The sprain is graded 1-3

Grade 1: Stretching or slight tearing of the ligament with mild tenderness, swelling and stiffness. …

Grade 2: A more severe sprain, but incomplete tear with moderate pain, swelling and bruising. …

Grade 3: This is a complete tear of the affected ligament(s) with severe swelling and bruising.


Causes of a sprained ankle might include:

  • A fall that causes your ankle to twist
  • Landing awkwardly on your foot after jumping or pivoting
  • Walking or exercising on an uneven surface
  • Another person stepping or landing on your foot


Research has found that mild exercise may help speed recovery after resting for a period of one or two days. It is indicated that gentle exercise is good for blood flow and that it helps speed up healing, along side maintainng good range of movemet.

There isnt conclusive evidence either way if ice has positive affect but every injury is different, and RICE is still widely recommended.

If icing your sprained ankle provides relief, do it.

Use an ice pack for 15 to 20 minutes every two to three hours for the first 72 hours.

Prehab Exercises

Isometric Strengthing (Muscle Contraction without movement)

Isotonic Strengthing (Muscle Contraction with movement)

Uneven Surface Training

Landing Practice

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