Rolled Your Ankle and Hoping It Will Just Heal? Here Is Why It Often Does Not
Rolled Your Ankle and Hoping It Will Just Heal? Here Is Why It Often Does Not
Ankle sprains are one of the most common injuries we treat at PHYZFIT in Bexley North and Marrickville, and they are also one of the most poorly rehabilitated. The pain settles, the swelling goes down, and most people assume the ankle has healed. The reality is that up to 70 percent of ankle sprains do not fully recover without proper rehabilitation, which is why so many people end up rolling the same ankle over and over.
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Why Ankle Sprains Are So Often Mishandled
An ankle sprain happens when the ligaments on the outside (or sometimes the inside) of your ankle get stretched or torn, usually from rolling onto the outer edge of the foot. It is one of the most common sporting and everyday injuries in Australia, and it is the kind of thing most people brush off as a minor inconvenience.
The problem is that the visible signs of a sprain (pain, swelling, bruising) settle far faster than the actual function of the ankle recovers. Strength, balance and proprioception (your sense of where your foot is in space) take weeks or months to fully rebuild. Most people stop paying attention once the limp goes away, which is exactly when the ankle is most vulnerable.
Common Symptoms
If you are experiencing any of the following, our physios at PHYZFIT can help:
- Pain and swelling on the outside or inside of the ankle
- Bruising that appears within a day or two of the injury
- Difficulty putting full weight through the foot
- A sense of the ankle giving way or feeling unstable on uneven ground
- Ongoing stiffness when you first stand up in the morning
- A history of rolling the same ankle over and over
- Pain that returns every time you try to run, jump or play sport
- Loss of confidence in the ankle, especially on stairs or kerbs
Common Causes
- Landing awkwardly from a jump in basketball, netball, volleyball or football
- Stepping off a kerb, gutter or step onto uneven ground
- Slipping on a wet floor or stair
- Twisting the ankle during a change of direction in any field sport
- Wearing footwear with poor lateral support during sport
- A history of previous sprains that were never fully rehabilitated
- Weak hip and glute muscles altering the way you land and absorb force
- Returning to sport too quickly before the ankle is ready
Sprained your ankle recently? Do not wait it out.
Book a thorough assessment with a PHYZFIT physiotherapist and walk out with a clear plan, not guesswork.
Book Now Call (02) 8021 0969Same day appointments available · No referral needed
How We Treat Ankle Sprains
At PHYZFIT our physiotherapists take a thorough evidence based approach. Every treatment plan is built around your goals, your sport and your timeline.
Accurate Diagnosis
We grade the severity of the sprain, identify exactly which ligaments are involved, and rule out the things that often get missed, including high ankle sprains, fractures and cartilage damage.
Pain and Swelling Management
In the first few days we focus on settling the inflammation and getting you walking normally as soon as possible. The old advice to rest completely has been replaced by early controlled loading because it produces better long term outcomes.
Strength and Balance Rehab
The biggest predictor of re sprain is poor balance and weak ankle, calf and hip muscles. We build a progressive program that systematically rebuilds the strength and control your ankle needs.
Hands On Therapy
Joint mobilisation, soft tissue release and dry needling to settle stiffness and get the ankle moving freely again.
Return to Sport Programming
A structured progression back to running, cutting, jumping and your specific sport, with clear criteria you need to meet before each stage. No more guessing whether the ankle is ready.
What to Expect at Your First Appointment
From the moment you book to the moment you walk out pain free, here is exactly how it goes.
Book in 60 Seconds
Book online or over the phone. Same day appointments available at Bexley North and Marrickville. No referral needed.
Your Initial Assessment
Your physio conducts a thorough assessment of your ankle and works with you to understand your goals.
Your Treatment Plan
You leave with a clear treatment plan and timeline so you always know what to expect from each session.
Ongoing Support
We monitor your progress and adjust your plan every step of the way to keep you on track toward your goals.
What You Should Not Do
Most of the popular advice for an ankle sprain is exactly what stops it healing properly. Avoid these traps:
- Resting it completely until the pain disappears, then jumping straight back into sport. That is the fastest way to re sprain it.
- Strapping or bracing the ankle forever without doing the strength and balance work underneath it. Braces are a tool, not a fix.
- Assuming the absence of pain means full recovery. Strength and proprioception take much longer to rebuild than pain takes to settle.
- Ignoring repeated minor sprains. Each one stretches the ligaments further and makes the next one easier to get.
- Skipping imaging when the ankle is severely swollen, badly bruised, or cannot bear any weight. Some sprains hide fractures.
Do not leave this untreated. Many of our patients tell us they wished they had come in sooner. Around 70 percent of ankle sprains do not fully recover without rehabilitation, and untreated ankle instability is one of the strongest predictors of future sprains and longer term issues like cartilage damage and early arthritis. Catch it early, do the rehab properly, and most ankles return to full function within 6 to 12 weeks. Leave it and you can be dealing with the same problem for years.
Stop scrolling. Start moving.
Whether you sprained your ankle last week or last year, our team at PHYZFIT will build you a plan that actually works.
Book Now Call (02) 8021 0969Same day appointments available · No referral needed
When to Book In Immediately
See a physiotherapist or your GP sooner rather than later if you have any of these:
- Unable to bear any weight on the foot four steps after the injury
- Pain directly on the bony bumps on either side of the ankle
- Severe swelling or bruising that develops within an hour of the injury
- An obvious deformity, popping sensation, or sense that the ankle is out of place
- Numbness or pins and needles in the foot or toes
- Ongoing instability or repeated rolls of the same ankle
- Pain that wakes you at night and will not settle
Frequently Asked Questions
How long does an ankle sprain take to heal?
Mild sprains usually settle within 2 to 4 weeks. Moderate sprains take 4 to 8 weeks. More severe sprains and old chronic instability can take 8 to 12 weeks of rehabilitation to return to full sport.
Do I need an X ray or scan for my ankle?
Not always. Your physio will use specific clinical tests (the Ottawa Ankle Rules) to decide whether imaging is needed. The majority of sprains do not require any scans at all.
Should I keep training with a sprained ankle?
In most cases yes, with modifications. Early controlled loading actually produces better outcomes than complete rest. We will guide you on what is safe and how to keep your fitness while the ankle recovers.
Why does my old ankle keep rolling?
Almost always because the strength, balance and proprioception was never properly rebuilt after the original sprain. The good news is that a structured rehab program can still resolve chronic instability years after the original injury.
Do I need a referral to see a physio at PHYZFIT?
No referral is needed. You can book online or over the phone and we will take care of the rest. We are registered with Medicare, all major Private Health funds, NDIS, SIRA, WorkCover and DVA.
Ready to Get Out of Pain?
Same day appointments available at Bexley North and Marrickville. No referral needed. Book in today and let us help you rebuild your ankle for good.
Book NowOr call us on (02) 8021 0969
Written by the PHYZFIT Physiotherapy team. Helping you rebuild trust in your body and live a life without limits. Bexley North · Marrickville. This article is general information, not personal medical advice. Always consult a qualified health professional about your individual circumstances.