Ankle sprains | Education and GuidanceUpdated 10 days ago

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

What to do

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 what you’re experiencing settles:

• 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: 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 trained professional: If you are unable to bear weight, heard a “pop” at time of injury, have significant swelling or bruising, or what you’re experiencing is not improving within a few days, seek assessment. A podiatrist, physiotherapist or other trained professional can assess to rule out a fracture, confirm the extent of the injury, and guide your rehabilitation.

Where TFC starts with foot function

Feet are designed to be strong and stable, mobile and adaptable, sensitive and responsive. Most people have spent decades in footwear and environments that work against all three. TFC’s approach focuses on five fundamentals. They apply to every person, regardless of starting point.

Circulation: Movement drives blood flow through the foot. Feet that spend years in rigid, cushioned shoes receive less of it. The first step is simply getting the foot moving more, so the tissues and structures get what they need to function well.

Sensation: The foot is primarily a sensory organ. It reads the ground and feeds that information to your nervous system, which uses it to organise every movement you make. Feet insulated from natural surfaces over time become hypersensitive to them. Graduated exposure to texture and varied ground gradually rebuilds that sensitivity.

Mobilisation: There are 33 joints in each foot, and joints exist for movement. Modern footwear and inactive environments restrict many of them. Targeted mobility work restores the range of motion the foot was built to express.

Coordination: Range of motion needs to be controlled to be useful. Coordination is the foot responding to load and varied surfaces automatically, without conscious effort. It starts with focused practice and becomes subconscious over time.

Integration: The foot does not work in isolation. Every step integrates it with the ankle, knee, hip, and the rest of the body. Building foot function means working toward that full integration, not just isolated strength or flexibility.

*TFC’s free training library on YouTube: https://www.youtube.com/watch?v=O51AY5yABWQ*

TFC’s free training library on YouTube covers each of these fundamentals and includes a routine you can start with today.

Looking for hands-on support?

Our practitioner directory connects you with professionals who understand TFC's approach to foot & lower body health. This article is general in nature - for guidance tailored to your situation, a practitioner from our directory is a great next step.

Find a practitioner at thefootcollective.com/pages/tfc-pro-directory