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Foot and ankle
Ankle sprain treatment in Shirley, MA
The short answer
Most ankle sprains happen when the foot rolls inward and stretches the ligaments on the outside of the ankle. They usually heal well, but without the right rehab many people are left with a weak, wobbly ankle that keeps rolling. Early movement, strength and balance training help most people get back to walking and sports with a stable ankle.
On this page
What usually causes ankle sprains
Ankle sprains are one of the most common injuries in sports and everyday life. What happens after the sprain matters as much as the sprain itself.
- Rolling the ankle
- Landing on someone's foot, stepping in a hole or missing a curb stretches or tears the ligaments on the outside of the ankle.
- High ankle sprains
- An injury higher up, between the two lower leg bones, often from the foot twisting outward. These usually take longer to heal.
- A previous sprain
- The biggest risk for a sprain is having had one before, especially if it was never fully rehabbed.
- Poor balance and weak muscles
- Ligaments help, but it is the muscles and your balance reactions that really protect the ankle.
- Stiffness after the sprain
- An ankle that does not bend fully changes how you walk, squat and land.
When to get it checked
Get your ankle looked at if it is still swollen or painful after a week or two, if you are limping, if it feels loose or keeps giving way, or if you want to get back to sports safely. See a doctor or urgent care right away if you cannot take four steps on it, if there is tenderness right on the ankle bones or the outer edge of the foot, if the ankle looks out of place, or if the foot is numb, cold or pale.
What you can do at home right now
These are safe starting points for most people. They are not a replacement for a proper evaluation.
- Protect it, then move it
- For the first few days, ice, compression and raising the ankle help with swelling. Then start gentle motion, like tracing the alphabet with your foot.
- Walk as it allows
- Put weight on the ankle as pain allows. A brace can help early on, but moving usually beats keeping it still.
- Start balance work
- Once you can stand comfortably, practice standing on the injured leg near a counter. Balance training is one of the best ways to stop repeat sprains.
How we treat ankle sprains at Whole Health Solutions
Your physical therapist is with you for the whole appointment, start to finish. We check how badly the ankle was hurt, how it is moving and how stable it is, and build a plan around your life and your goals.
01
Relieve
Hands on care, swelling control and early motion so the ankle calms down and you can walk normally again.
02
Rebuild
Strength for the ankle, calf and hip, plus balance and control drills so the ankle stops feeling wobbly.
03
Perform
Hopping, cutting, landing and a safe return to sports and trails, with a plan so it does not keep happening. When you are ready, our athletic performance coaches take it from there.
04
Thrive
Stay with the team that knows you. Check ins, training and a quick tune up whenever something new comes up, so this stays in the past.
Thrive is not a finish line. When life brings something new, the loop starts again with the same team.
Common exercises for ankle sprains
These are a few of the exercises our team often uses for ankle sprains. Tap one to watch.
Please read first. These are not right for everyone. If a move brings on sharp pain, numbness or tingling, stop and talk to one of our physical therapists before you keep going.
Learn from our team
Short, free videos from our clinicians on questions we hear about ankle sprains all the time.
Read more from our team
Blog posts, newsletter tips and columns from our clinicians that go with ankle sprains.
Talk to a physical therapist
A free call to tell us what is going on and see if we are the right fit.
Common questions about ankle sprains
How long does a sprained ankle take to heal?
Mild sprains often feel better in a couple of weeks. More serious sprains and high ankle sprains can take longer, and the ligaments keep getting stronger for months, which is why rehab matters.
Should I walk on a sprained ankle?
Usually yes, as pain allows. If you cannot take four steps, or there is pain right on the bone, get an X-ray first.
Why does my ankle keep rolling?
After a sprain, the muscles and balance reactions that protect the ankle often stay weak. Strength and balance training can fix that and cut down on repeat sprains.
Do I need a referral for ankle sprains?
No. You can book directly with us. Most of our clients do use their insurance for reimbursement of our physical therapy services. We go over everything in the discovery meeting.
This page is general information, not a diagnosis. Everyone is different, so the best next step is an evaluation with one of our physical therapists.
Visit us
Serving 22+ nearby towns and beyond
2 Shaker Road, Suite C200, Shirley, MA 01464. Monday to Thursday, 5:00 am to 8:00 pm, Friday, 5:00 am to 3:00 pm, and Saturday, 6:00 am to 1:00 pm.