for appointments call 02 9542 3491

Sprained Ankles


During the school holidays, I’ve seen quite a few ankle sprains. Most of the time, parents reported their kids previously twisted their ankle but don’t do anything about it except for some first aid. Today, I want to educate parents about the causes, risk factors and management of sprained ankles.

Causes and mechanisms

  • Sudden or forceful movements which place stress on the ankle.
  • Repetitive trauma and overuse can also weakened and injured the ankle ligaments.
  • Other cause may include landing on uneven surfaces.
  • Stress and excessive range of motion at the joint.

Risk factors

  • Previous/existing ankle injuries
  • Inadequate ankle rehabilitation
  • Sudden acceleration, deceleration or changes in direction
  • Poor balance, low or high flexibility, or lack of strength and stability.
  • Poor surface conditions, lack of warm-up before activity, lack of appropriate footwear that can provide good ankle support

If you or your child have a sprained ankle, come and see us. We can assess the injury and the reasons for it. There could be problems with your biomechanics, footwear, activities or balance. You might need a rehab plan to bring the normal function of the ligaments and muscles around the ankle back.


  • RICE
    • Rest: Evidence shows immobilization can be helpful but however is not recommended as early mobilization is more beneficial
    • Ice: 10 mins on 10 mins off several times a day to reduce swelling
    • Compression/Support: bracing, taping
    • Elevation: reduce swelling
  • Early mobilization and exercise
    • Phase 1: If you or your child can’t bear weight, write alphabet with toes 5 times a day. If possible use wobble board while seated, 30 circles clockwise and anticlockwise


  • Phase 2: If you can walk with minimal discomfort, do double leg and single leg heel raises


  • Phase 3: If you can hop on involved ankle without pain, mini-trampoline 3 sets 30 jumps forward


Thanks for reading,




We have HICAPS available in our clinic, which means that our patients can claim from their private health fund straight away

Read More

Contact Us

Shop 2/17-19 East Parade
Sutherland, NSW 2232

Tel: 02 9542 3491