Ankle sprains are one of the most common — and most under-rehabilitated — injuries we see. A sprain that 'feels fine' after two weeks of rest often re-injures within months because the ligaments, proprioceptors, and surrounding muscles haven't actually recovered their function.
In the first 48-72 hours, the priority is protecting the joint without full immobilization. Gentle, pain-free ankle circles and weight-bearing within tolerance actually accelerate healing versus strict rest. Compression and elevation help, but ice should be used sparingly.
By the end of week one, we restore dorsiflexion range of motion and reintroduce balance work. Weeks two through four layer in calf raises, lateral band walks, and eccentric loading. For athletes, we progress to hopping, cutting, and sport-specific plyometrics.
If you're more than three weeks post-sprain and still feeling instability, clicking, or giving way, book an assessment. Chronic ankle instability is very treatable — but the longer it sits, the more compensation patterns develop up the kinetic chain.