You tripped and sprained your ankle
Ankle Sprains: Causes, Self-Care Tips, and How Osteopathic Treatment with Sarah Can Help
Ankle Sprains and Pain: What You Need to Know and How Osteopathy Can Help
Whether you rolled your ankle stepping off a curb or twisted it playing sport, ankle sprains are one of the most common musculoskeletal injuries. Although often brushed off as “just a sprain,” they can be painful, limit mobility, and—if not properly managed—lead to long-term instability.
Understanding the type of sprain and how to support your recovery makes all the difference in regaining strength and confidence on your feet.
What Causes an Ankle Sprain?
An ankle sprain occurs when one or more of the ligaments that support the ankle joint are stretched or torn. It usually happens when the foot twists or rolls inwards unexpectedly, placing sudden stress on the ligaments. This can occur during:
Sport or running on uneven ground
Sudden changes in direction or jumping
Wearing unstable footwear (e.g. high heels)
Poor balance or previous ankle injuries
Weakness in the surrounding muscles
The severity of the injury depends on how much the ligament is stretched or damaged.
Types of Ankle Sprains
Sprains are classified into three grades depending on the severity:
Grade 1 (Mild): Slight stretching or microscopic tearing of ligament fibres. Minor swelling and tenderness.
Grade 2 (Moderate): Partial tearing of the ligament. Moderate swelling, bruising, and difficulty walking.
Grade 3 (Severe): Complete tear of the ligament. Significant swelling, bruising, instability, and inability to bear weight.
Lateral ankle sprains (affecting the outside of the ankle) are most common, but sprains can also occur medially (on the inside) or involve the syndesmosis (high ankle sprain), which may take longer to heal.
Symptoms to Watch For
If you’ve injured your ankle, look out for:
Pain around the ankle joint, especially when weight-bearing
Swelling and bruising
Limited range of motion
A feeling of instability or weakness
A popping or snapping sound at the time of injury
Difficulty walking or standing
Seek medical attention if the ankle is severely swollen, misshapen, or you’re unable to put weight on it within 24–48 hours. These may indicate a fracture or severe ligament damage.
Can Osteopaths Refer for Imaging?
Yes. Osteopaths can refer directly for X-rays or ultrasounds if there is suspicion of a fracture, severe ligament tear, or tendon involvement. Imaging can help confirm the diagnosis and ensure appropriate care or referral to a specialist if required.
Self-Care for Ankle Sprains
Initial care is critical to minimise swelling and promote healing. Follow the RICER method in the first 48–72 hours:
Rest: Limit weight-bearing and avoid aggravating activity
Ice: Apply ice wrapped in a towel for 15–20 minutes every 2 hours
Compression: Use an elastic bandage to reduce swelling
Elevation: Raise the ankle above heart level whenever possible
Referral: Seek professional advice to assess the injury
Avoid heat, massage, or alcohol in the early stages, as these can worsen swelling and bleeding.
Once acute inflammation has settled, gentle movement and rehabilitation are essential to restore mobility, strength, and balance.
How Osteopathy Can Help with Ankle Injuries
Osteopathic treatment supports recovery from ankle sprains by improving mobility, relieving associated tension, and restoring balance through the whole lower limb. We don’t just treat the ankle in isolation—we look at how the foot, knee, hip, and pelvis are interacting.
Osteopathic care may include:
Gentle mobilisation of the ankle joint and surrounding tissues
Soft tissue techniques to reduce muscle guarding and swelling
Rehabilitation exercises to improve strength, proprioception, and stability
Gait assessment and correction
Advice on returning to activity or sport safely
Even after the pain subsides, your body may adapt with subtle compensations that can affect long-term function. Early treatment and guided recovery help prevent re-injury and promote better movement.
Don’t ignore a sore ankle. Even mild sprains can lead to chronic instability if left untreated. Osteopathy can help you recover fully and move with confidence again.
