Lateral Ankle Sprains: Step by Step Road to Recovery

Lateral ankle sprains are one of the most common injuries, but can be one of the most frustrating. Our feet our required for everything we do - walk, drive, play with our kids, go to work - and the pain and swelling are a major inconvenience for all of us.

Due to it's prevalence, it's one of the more common injuries I have treated as an online physical therapist, I help active adults get back to doing what they love without months of unnecessary downtime. In fact, resting for too long and avoiding weight bearing and strengthening can slow the rate of recovery and put you at risk of reinjury when you return to usual activities.

In this post, I share the key phases of lateral ankle sprain recovery.

What is a Lateral Ankle Sprain?

A lateral ankle sprain involves damage to one or more ligaments on the outside of the ankle - most often the anterior talofibular ligament (ATFL) and the calcaneofibular ligament (CFL) and are usually due to forceful inversion of the ankle.

PEACE & LOVE are in, R.I.C.E. is outdated

The traditional R.I.C.E. method (Rest, Ice, Compression, Elevation) has been replaced by PEACE and LOVE, which emphasize gentle movement, gradual loading, and a positive mindset to speed healing.

PEACE stands for Protect, Elevate, Adjust, Compress, & Educate. And LOVE stands for Load, Optimism, Vascularization, & Exercise.

The 3 Recovery Phases

1. Acute Phase (Days 0-14) - Control swelling, start gentle ROM, bear weight as tolerated.

2. Subacute Phase (Days 14-90) - Progress strength, balance, and sport-specific drills.

3. Return to Sport - Hopping, agility, and confidence-building drills.

When to See a Professional

You don't have to rehab on your own, and if you aren't seeing expected improvements, you should see a medical professiona. You can book a free 15 minute consult call if you have questions about your injury or recovery.

You should definitely seek help if you:

• Can't bear weight after 3-5 days

• Experience worsening pain

• Hear a pop with pain

• Notice bruising/swelling spreading up the leg.

Get the Complete Program

This post is just a snapshot of what your recovery could look like. Check out the step-by-step rehab guide: 'Rehabbing a Lateral Ankle Sprain' PDF which includes:

• Day-by-day exercise progressions

• Photos + instructions for each movement

• Tips for preventing future sprains

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