Ankle Sprains: Why You Shouldn’t Ignore Them

Ankle sprains are one of the most common sports injuries — but just because they’re common doesn’t mean they should be brushed off. In fact, ignoring a sprained ankle or failing to rehab it properly can lead to long-term instability, recurring injuries, and even chronic pain.

If you’ve recently rolled, twisted, or sprained your ankle, this post is for you. Let’s break down why ankle sprains deserve proper care and what you can do to recover fully.

✅ The 3 Types of Ankle Sprains

An ankle sprain occurs when the ligaments that support your ankle are stretched or torn, usually due to a sudden twist or awkward landing. There are three grades of ankle sprains:

• Grade 1 (Mild): Slight stretching or microscopic tearing of ligament fibres. Mild tenderness and swelling.

• Grade 2 (Moderate): Partial tear of the ligament. Moderate pain, swelling, and bruising.

• Grade 3 (Severe): Complete tear. Significant swelling, instability, and inability to bear weight.

Even a Grade 1 sprain can lead to issues down the line if not managed correctly.

⚠️ Why “Walking It Off” Can Backfire

We get it — as an athlete or active individual, your instinct might be to “walk it off” and push through. But that can actually delay healing or make the injury worse.

Here’s why:

• Unaddressed ligament damage can weaken the joint.

• Swelling and reduced range of motion can affect your movement patterns, leading to compensations in other areas (hello, knee and hip pain).

• An unstable ankle is more prone to re-injury. In fact, repeated ankle sprains can become a cycle unless the ankle is properly retrained and supported during recovery.

🏋️‍♀️ Rehab Exercises That Actually Help

At TMacLife Sports Injury Clinic, we focus on active recovery and personalised rehab to restore strength, balance, and stability.

Here are a few effective exercises we include in rehab programs:

• Resistance Band Exercises (e.g., ankle eversion/inversion) to strengthen surrounding muscles

• Balance Work (like single-leg stands or wobble board drills) to improve proprioception

• Range of Motion Drills to keep the joint moving smoothly

• Functional Movements that mimic your sport or daily activities to prep you for return to play

But remember: rehab should be progressive and tailored — no one-size-fits-all plans here.

💡 Dealing with an ankle sprain?

Let’s get you on the right recovery plan – so you can move with confidence again.👉 Book Your Assessment Today