How to Build Confidence After Ankle Injury

Have you ever had an ankle sprain and been told to just walk it off? If you’ve rolled your ankle before, you’re more likely to roll your ankle again. Ankle sprains are a large contributor to chronic ankle pain and instability. Therefore it is highly important to rehabilitate your ankle well to build confidence, strength and stability.

Do I Need A Scan?

If you're unable to put weight on your foot immediately after an ankle injury, it's recommended to get an X-ray to rule out fractures or severe ligament damage. A physiotherapy assessment can also determine the best course of action for your recovery.

How Long Does An Ankle Injury Take to Heal?

Ligament healing typically takes 6 to 12 weeks, depending on the severity of the injury. However, factors like location, severity, and individual response to treatment can influence recovery time too.

What Can I Do?

Early-Stage Ankle Rehab: Reducing Swelling & Regaining Mobility

After an ankle sprain, swelling and stiffness are common. Gentle movement within a comfortable range is key to managing these symptoms. Try Ankle Alphabets, a simple mobility exercise that helps restore movement.

Mid-to-Late Stage Rehab: Strength & Balance Exercises

Once the initial pain and swelling subside, it’s important to build lower body strength and balance. Here are two key exercises:

Single-Leg Heel Raise off a Step – Helps strengthen the calf muscles.

(6-12 reps, 3-4 sets, 3x per week).

Side Step Down off a Block – Improves lower body stability and control.

(6-12 reps, 3-4 sets, 3x per week).

What Can You Do? 

Rehabilitation for the ankle involves:

1. Reducing pain and swelling

2. Adjusting weekly activities 

3. Increasing Ankle movement

4. Improving balance on one leg and through movement 

5. Improving leg strength and explosiveness

6. Reintroducing running and jumping

Each person’s goals vary according to what is important to each of us (e.g., sports, work, hobbies and more). Therefore it is important for ankle rehabilitation to be organised around your goals. Each person’s ankle sprain will be different, therefore it is important to receive a comprehensive physiotherapy assessment and treatment from one of our physios for specific advice. Start your recovery journey today by booking an appointment at E4 Physio and speaking with an ankle specialist.