Ankle Sprain Rehab
Full ankle recovery and prevention of re-sprains
4-week
Programme length
£60
Assessment
Not needed
GP referral
Level 5 therapists
Written by
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a question20 Huxley Street, Altrincham WA14 5HH
ALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessionsOVERVIEW
4-week programme from acute management through to proprioception training and return to sport. Covers lateral, medial and high ankle sprains.
Written by our sports therapists at RE:UP · Reviewed May 2026
WHAT IS IT
What is Ankle?
An ankle sprain is a stretch or tear of the ligaments surrounding the ankle joint — most commonly the anterior talofibular ligament (ATFL) on the outside. Sprains are graded 1 to 3 by severity and are one of the most common sporting injuries across all disciplines. Despite being frequently dismissed as minor, poorly rehabilitated ankle sprains significantly increase the risk of re-injury and chronic ankle instability, which is why a structured rehab programme matters as much for grade 1 sprains as for grade 3.
COMMON CAUSES
What causes Ankle problems?
- 01Inversion injury — the ankle rolls outward, straining the lateral ligaments
- 02Eversion injury (less common) — the ankle rolls inward
- 03Landing from height on an uneven surface
- 04Changing direction rapidly in sport
- 05Previous ankle sprain — the strongest predictor of re-injury
- 06Poor balance and proprioception after previous injury
- 07Weak peroneals and hip stabilisers leaving the ankle unprotected
IMPORTANT
When to seek urgent help
Seek medical attention before starting this guide if you experience any of the following. Call your GP, NHS 111, or go to A&E.
- !Inability to put any weight through the foot after injury
- !Bony tenderness over the tip of either ankle bone or the foot
- !Significant immediate swelling and bruising
- !Suspected fracture based on mechanism and tenderness location
SUITABLE FOR
Is this guide right for you?
- Lateral ankle sprain
- High ankle sprain
- Recurrent ankle instability
- Return to sport after sprain
WHAT'S INCLUDED
What this guide covers
- 4-week progressive exercise programme (PDF)
- POLICE protocol for acute phase
- Balance & proprioception training
- Return-to-sport checklist
- Booking link for 1:1 assessment at RE:UP
TRAINING
Can you train during recovery?
Yes. Upper body and non-weight-bearing lower body work can continue almost immediately. Progressive weight bearing and then sport-specific movement are reintroduced as the ankle stabilises. Most people can return to modified training within 2–4 weeks for a mild sprain.
TIMELINE
Recovery timeframe
Grade 1 (minor ligament stretch) — 1–3 weeks. Grade 2 (partial tear) — 3–6 weeks. Grade 3 (complete tear) — 6–12 weeks, sometimes longer. The rehabilitation phase — particularly balance training — should continue beyond the point of being "pain-free" to reduce re-injury risk.
PROFESSIONAL ASSESSMENT
How RE:UP can help
A sports therapy assessment at RE:UP for ankle sprains grades the injury, assesses ligament integrity, checks for bony tenderness that may indicate fracture, and evaluates balance and proprioception. The rehabilitation programme addresses swelling management, range of motion, strength, and — critically — balance and reactive ankle control, which is most commonly missed in self-managed recovery.
Book an Assessment, £60FAQ
Frequently asked questions
RE:UP ALTRINCHAM
Want a personalised assessment?
This guide is a starting point. For a diagnosis and a programme built specifically around your injury, book a 1:1 with our sports therapists.
Book an Assessment, £60Ask a questionALSO AT RE:UP
Combine your rehab with contrast therapy. Sauna and ice bath from £20.
View recovery sessions