Sprained Ankle: What happens, what to do, and how to stop it happening again

With school sport kicking off — especially netball and soccer — ankle sprains are a common injury we see at Advanced Health.

A “rolled ankle” might seem minor at first, but if not managed properly, it can linger… or worse, keep happening again and again.

So what actually happens when you sprain your ankle?

The Anatomy of a Rolled Ankle

The ankle is designed to move primarily up and down (dorsiflexion and plantarflexion), with controlled side movement.

Most sprains occur when the foot rolls outward underneath you — this is called an inversion sprain. When this happens, the outer (lateral) ligaments are stretched or torn.

The main ligaments involved include:

• Anterior Talofibular Ligament (ATFL) – most commonly injured

• Calcaneofibular Ligament (CFL)

• Posterior Talofibular Ligament (PTFL)

On the inside of the ankle sits the medial (deltoid) ligament. This ligament is thick and strong. When it is injured, the sprain is often more severe and can be more problematic.

What Does a Sprained Ankle Feel Like?

A typical lateral ankle sprain may involve:

• A sudden roll or collapse of the ankle

• Immediate pain on the outside of the ankle

• Swelling within minutes to hours

• Bruising over 24–48 hours

• Difficulty weight bearing

More severe sprains may feel unstable, weak, or unable to hold weight.

If you cannot weight bear, have significant swelling, or suspect fracture, imaging may be required.

Why Netball and Soccer Players Roll Ankles So Often

Both sports involve:

• Jumping and landing

• Quick direction changes

• Pivoting

• Player contact

Landing on another player’s foot or changing direction quickly can push the ankle beyond what the ligaments can control.

As seasons begin, we always see a spike in these injuries.

What To Do Immediately After Rolling Your Ankle

Early management is critical.

We now recommend a POLICE approach:

• Protect – avoid aggravating movement

• Optimal Loading – gentle movement early

• Ice – for comfort

• Compression

• Elevation

Avoid:

• Aggressive stretching

• Returning to sport too quickly

• Complete immobilisation (unless medically necessary)

Early movement helps stimulate healing and prevents stiffness.

Why Ankle Sprains Keep Happening

When you sprain your ankle, you don’t just stretch ligaments — you disrupt the proprioceptive fibres inside them.

Proprioception is your body’s internal GPS system. It allows your ankle to sense position and react quickly.

If this system isn’t retrained:

• The ankle feels unstable

• Reaction time slows

• The risk of re-sprain increases

This is why many people say:

“My ankle has never been the same since.”

Rehabilitation must go beyond pain relief.

Re-Strengthening and Rebuilding Stability

Rehab should progress through structured stages.

Stage 1: Restore Movement

• Gentle ankle circles

• Pain-free dorsiflexion and plantarflexion

• Light calf activation

Stage 2: Strengthen the Supporting Muscles

• Double-leg calf raises

• Single-leg calf raises

• Resistance band inversion and eversion

• Tibialis posterior strengthening

Stage 3: Proprioception & Balance Training

This stage is crucial for athletes.

• Single-leg balance (progress to eyes closed)

• Balance on unstable surfaces

• Hopping drills

• Controlled landing drills

The goal is to retrain the ankle to react automatically — particularly important in netball and soccer.

How We Treat Sprained Ankles at Advanced Health

At Advanced Health Pain, Injury & Spinal Clinic, we assess more than just the ankle.

We look at how load moves through:

• The foot

• The ankle joint

• The knee

• The hips

• The lower back

Because often, a rolled ankle isn’t just about the ankle.

Osteopathic Treatment May Include

• Joint articulation of the foot and ankle

• Addressing compensatory movement patterns

• Improving load sharing up the kinetic chain

Adjunct Therapies

Where appropriate, we may use:

• Shockwave therapy

• Laser therapy

• Soft tissue treatment

If needed, we can refer for X-ray or MRI and work collaboratively with GPs and specialists.

The Takeaway

Ankle sprains are common — but chronic instability doesn’t have to be.

With proper early management and structured rehabilitation, most athletes return to full sport without ongoing issues.

A better understanding leads to a better outcome.Getting back to your best starts with rebuilding strength and control.

If you or your child has recently rolled an ankle, early assessment can significantly reduce long-term problems.

👉 Book an appointment at Advanced Health Pain, Injury & Spinal Clinic – Sunshine Coast