What is an ankle sprain?

An ankle sprain occurs when the ligaments supporting the ankle are stretched or torn, typically as a result of the ankle rolling or twisting beyond its normal range of movement. Ligaments are tough bands of tissue that connect bones together and provide stability to the joint.

There are three types of ankle sprain depending on which part of the ankle is affected:

• Lateral sprain (outer ankle) - by far the most common type, caused by the foot rolling inward. The ligaments on the outside of the ankle are overstretched or torn
• Medial sprain (inner ankle) - caused by the foot rolling outward, injuring the ligaments on the inside of the ankle. Less common but often more serious
• High ankle sprain - involves the ligaments that connect the two lower leg bones above the ankle joint. Usually caused by a rotational force and tends to take longer to recover than a standard sprain

Sprains can range from mild, where the ligament is stretched but intact, to severe, where the ligament is partially or fully torn and the joint may be unstable.

What causes ankle sprains?

Ankle sprains are usually caused by a sudden, uncontrolled movement that forces the ankle beyond its normal range. Common triggers include:

• Landing awkwardly from a jump
• Stepping on uneven ground
• Sudden changes of direction during sport
• Weak ankle and lower limb muscles that aren't able to stabilise the joint under load
• Previous ankle sprains - a history of sprains significantly increases the risk of future sprains due to reduced joint stability and proprioception

How can I resolve an ankle sprain?

The approach to recovery depends on severity, but the principles are the same across all types.

In the early stages:

• Protect and offload - avoid activities that cause significant pain, but keep moving gently. Complete immobilisation is generally not recommended as it slows recovery
• Reduce swelling - elevating the foot and gentle compression can help manage swelling in the early days

As symptoms settle:

• Progressive loading - gradually reintroducing weight bearing and movement stimulates ligament healing and restores strength
• Balance and proprioception training - this is crucial and often overlooked. Retraining the ankle's ability to sense and respond to movement reduces the risk of re-injury significantly
• Strength and mobility work - rebuilding calf, ankle, and lower limb strength ensures the joint is properly supported going forward

Footwear - supportive, natural footwear with a wide base and minimal heel allows the foot and ankle to move and respond naturally, which supports both recovery and long term ankle stability.

*See a professional - if you are unable to bear weight, heard a "pop" at time of injury, have significant swelling or bruising, or symptoms are not improving within a few days, seek assessment. A physiotherapist can rule out a fracture, confirm the extent of the injury, and guide your rehabilitation.

3 Steps To Healthy, Happy Feet

How To Get Started On Your Journey

Learn

Before you can take control of your foot and ankle health, you need to understand how your body should naturally function and what may be contributing to the issues you’re experiencing.

We’ve combined our most powerful education into one handy e-book we call the Guide To Foot Freedom to get you started on this journey. Click here to get free access. Furthermore, the education page linked here will provide specific training and information for your condition.

Move

The next step is to start exploring your potential through movement.

Whether you have some of our TFC training tools or not, we’ve created a library of training videos to help you restore natural function from the ground up.

Check out our free training portal here for exercise suggestions and guided routines from our Head Physiotherapist.

Restore

Lasting change starts with a clear path forward and training that meets you where you’re at, helping you stay consistent over time. That’s exactly what the Foot Restoration Program is built to deliver.

If you’re dealing with foot or ankle pain, poor balance, or limited mobility, this step-by-step plan will help you rebuild strength, restore natural function, and start feeling better, one day at a time. You’ll get guided daily exercises, weekly audio lessons that explain the why behind what you’re doing, and a progress manual to help you track meaningful change.

We’ve helped thousands of people move from frustration and discomfort to strength, confidence, and freedom — and we’d love to help you do the same. Whether you’re just starting your journey or picking it back up, this is the most powerful tool we offer to help you reclaim your feet and restore your foundation for better movement.

Learn more and start your journey today.

While our education, training, and community are an empowering way to help you start putting your feet first, everyone is different, and we always recommend seeking advice from a qualified healthcare professional who can properly assess your individual needs and determine the best treatment options for you.

👉 To find a trusted TFC Pro near you, head to our directory here: TFC Pro Directory