Twisted Ankle
A sprained ankle – where the ligaments are overstretched by a roll or a twist – is one of the most common injuries there is. Most recover well, and the right early movement and rehabilitation make a real difference to how quickly you get back to normal and how likely it is to happen again.
At Newhill Osteopathy in Horley we treat a lot of sprained ankles, from a fresh one that has just swelled up, to an ankle that keeps giving way months after the original injury. This page explains what we treat, what tends to cause them, and what an appointment actually involves.
What types of ankle sprain can osteopathy help with?
A fresh sprain
The classic rolled ankle, usually turning the foot inwards, with pain, swelling and sometimes bruising on the outer side. Most settle well, and getting it moving sensibly early on helps it along.
A more severe sprain
A harder twist can partly or fully tear a ligament, with more swelling, bruising and a feeling of instability. These take longer and need a careful, staged approach – and sometimes a check that nothing is broken first.
An ankle that keeps giving way
After a sprain that was never fully rehabilitated, the ankle can stay weak and unreliable, turning easily on uneven ground. Rebuilding its strength and balance is the key to breaking that cycle.
A stiff ankle after an injury
An old sprain, or a spell in a boot or cast, can leave the ankle stiff and reluctant to move fully. Gently restoring that movement is usually very achievable.
Why do ankle sprains happen, and why do some linger?
There is usually a mix of reasons an ankle sprains, or keeps doing so:
- A roll or twist – landing awkwardly, a kerb, a pothole or an uneven pitch.
- Sport – particularly quick changes of direction or jumping and landing.
- A previous sprain – the biggest single reason for another one, especially if the first was never properly rehabilitated.
- Reduced balance and control – after an injury the ankle’s sense of position takes time to recover, which leaves it prone to turning again.
- Footwear and surfaces – unsupportive shoes or rough ground add to the risk.
What happens at your appointment?
- We listen first. How it happened, whether you could weight-bear afterwards, and how it has been since.
- We examine you. We check the ankle’s movement and the ligaments, and satisfy ourselves that the injury is a sprain rather than something that needs an X-ray first.
- Hands-on treatment. Gentle work to restore movement and ease the surrounding muscles, always chosen to suit the stage of the injury. You can say no to anything.
- Progressive rehabilitation. A staged plan to rebuild strength and, importantly, balance and control – the part that stops it happening again.
Simple things you can try at home
- In the first day or two, protect it, rest it relatively, use ice for ten to fifteen minutes at a time, and keep it elevated to settle the swelling.
- Start gentle movement early, within comfort, rather than keeping it completely still – ankles recover better for being used sensibly.
- Gradually put more weight through it as the pain allows, rather than waiting until it is completely pain-free.
- Once settled, practise balancing on the injured leg – this rebuilds the control that protects against the next sprain.
- A supportive shoe or a short-term ankle support can help you get moving in the early stages.
Please get it checked medically first if you could not put any weight on it and take a few steps straight after the injury, if there is bony tenderness directly over the ankle bones, if the ankle looks misshapen, or if there is numbness or the foot looks pale or cold. These can point to a fracture or a more serious injury that needs an X-ray or urgent attention rather than osteopathy in the first instance.
More reading
- The 15-minute pre-ski fitness plan – balance and strength work that helps protect the ankles.
- Foot pain – a related area we often assess alongside the ankle.
You can also see everything we treat on our conditions page.
Frequently asked questions
Should I rest a sprained ankle or start moving it?
The old advice to rest a sprain completely has largely been overtaken. We now know that protecting it for the first day or two and then starting gentle movement, and gradually putting weight through it, leads to a quicker and more complete recovery than keeping it still for long. You do not need to push into sharp pain, but the sooner an ankle starts moving sensibly, the better it tends to do.
How do I know if it is broken rather than sprained?
The most useful signs are whether you could put weight on it and take a few steps straight after the injury, and whether there is tenderness directly over the ankle bones. If you could not weight-bear at all, there is bony tenderness, or the ankle looks misshapen, it is worth an X-ray to rule out a fracture before anything else. If you are unsure, it is always safest to get it checked, and we would rather you did.
Why do I keep spraining the same ankle?
This is very common and usually comes down to an earlier sprain that never fully recovered. After an injury the ankle’s sense of position and its strength take time to come back, and if that rehabilitation is skipped the ankle stays a little unreliable and turns easily on uneven ground. The encouraging part is that a proper programme of strength and balance work can genuinely break the cycle, and it is one of the most worthwhile things we can help you with.
Do I need to keep my ankle strapped up?
A support or strapping can be useful in the early stages to help you move about more comfortably, and some people use one when returning to sport. It is a short-term aid rather than a long-term fix though. Relying on a strap indefinitely can leave the ankle weaker, so the real goal is to rebuild the ankle’s own strength and control so it does not need one.
How long does an ankle sprain take to recover?
It depends on how much the ligaments were stretched or torn. A mild sprain often settles over a couple of weeks, while a more severe one can take a good deal longer, sometimes a few months to feel fully solid again. Whatever the grade, working on strength and balance as it heals is what gets you back reliably and reduces the chance of it happening again, and we will give you an honest idea of your own timescale once we have seen it.
Book an appointment
If a sprained ankle is slow to settle, or keeps letting you down, we would be glad to help. Call 01293 369 442, email [email protected], or book online.