Understand how to manage and prevent ankle sprains with proper rehab, strengthening, and treatment from Summit Osteo & Performance Ringwood.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Ankle sprains are among the most common sporting injuries, but they’re also one of the most frequently mismanaged.
While swelling and bruising may settle quickly, weakness and poor balance can persist, increasing the risk of re-injury.
At Summit Osteo & Performance in Ringwood, we help patients not just recover from ankle sprains but rebuild the strength and stability needed to prevent them from happening again.
An ankle sprain occurs when the ligaments that support the joint stretch or tear, usually from rolling the foot inward (inversion).
This can affect the outer ligaments and surrounding muscles, causing pain, swelling, and difficulty walking.
Severity varies depending on the amount of ligament damage, but even mild sprains benefit from guided rehabilitation.
Many people rest until pain eases and then return to activity too soon.
Without rebuilding balance, coordination, and strength, the ankle remains unstable and prone to repeat injury.
A proper rehab program should include:
Range-of-motion exercises
Balance and proprioception work
Calf and ankle strengthening
Gradual return to sport-specific drills
1. Towel Scrunches – Strengthen small stabilising muscles in the foot.
Place a towel on the floor and pull it toward you using your toes.
2. Calf Raises – Build strength in the lower leg and ankle.
Perform both double-leg and single-leg variations for control.
3. Balance Work – Stand on one leg for 30 seconds, progress to unstable surfaces as you improve.
4. Resistance Band Eversion – Strengthen outer ankle muscles that prevent rolling.
These exercises should be pain-free and progressed gradually as strength returns.
Warm up before activity and include balance or mobility work
Wear supportive footwear appropriate for your sport
Maintain calf and glute strength for joint stability
Continue proprioception drills even after recovery
Prevention is about consistency — not intensity.
If swelling, pain, or instability persists beyond a few days, it’s important to get assessed.
An osteopath can evaluate ligament damage, restore joint mobility, and create a tailored rehab plan to ensure full recovery.
Book an Appointment
or learn more on the Ankle Sprain Treatment in Ringwood page.
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Ankle Sprain Treatment in Ringwood
⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
