Getting Back in the Game After an Ankle Sprain

Most people treat ankle sprains like minor setbacks that heal with rest. The reality is that when you sprain your ankle, you lose strength and balance that doesn’t always return on its own.

At Peaks Medical and Urgent Care in Dillon, Colorado, we see many patients with ankle sprains. Our team knows the importance of proper healing after any sports injury, especially seemingly harmless ankle sprains. Here’s why sprains are so damaging and how you can get back on your feet after suffering one.

Sprains damage more than your ligaments

When you sprain your ankle, the damage goes beyond torn ligaments. Your proprioception — your body’s ability to sense where your ankle is in its surrounding space — gets disrupted when the small nerve fibers that constantly tell your brain about ankle position become damaged along with the ligaments.

This explains why your ankle feels unstable even after the pain subsides. Your ankle has lost some of its ability to react quickly to uneven surfaces or sudden movements. Physical therapy addresses this hidden deficit that rest alone can’t fix.

The muscles around your ankle also shut down partially during the acute injury phase. Even a brief period of limping or favoring the injured side causes lost strength and coordination problems that persist after the initial pain fades.

Different grades of sprains require different recovery approaches

Not all ankle sprains heal the same way or follow the same timeline. Understanding the degree of your injury helps set realistic expectations.

Grade 1 sprain

If your ligaments stretch but don’t tear too much, you might have a Grade 1 sprain. This usually means you can bear weight on the ankle. These sprains are minor but still damage proprioception and create instability. Returning to sports within the first week dramatically increases reinjury risk.

Grade 2 sprain

Partial ligament tearing from a Grade 2 sprain makes walking difficult. Expect swelling and bruising, with recovery taking about 4-6 weeks. Skipping rehabilitation often leads to chronic foot and ankle problems.

Grade 3 sprain

Complete ligament tears from a Grade 3 sprain leave your ankle unstable. You can’t walk, and these injuries sometimes require surgery.

Getting back to activity after an ankle sprain takes time

Your ankle needs to handle increasingly more challenging tasks before it can manage sports or hiking. This progression helps prevent reinjury and builds the foundation for your recovery.

Start with daily activities

Walking and climbing stairs should feel completely normal, without pain or limping. If you’re still favoring the ankle or avoiding certain movements, you’re not ready for sports.

Test single-leg strength and balance

Your injured ankle should perform equally to your uninjured side on balance tests and single-leg calf raises. These exercises reveal whether your ankle has regained the stability it needs.

Practice your favorite activities

Skiing demands different ankle control than hiking or basketball. We have patients work on direction changes, jumping, or uneven terrain based on what they plan to do.

Support options during recovery from a sprain

Braces and tape can help during your return to activity, but they work differently and serve specific purposes. Neither replaces proper rehabilitation, but both can support your transition back to full activity.

Ankle braces

Braces provide mechanical support while allowing normal movement. They help during the first few months as you return to activities, especially for sports involving quick direction changes.

Kinesiology tape

Tape improves position sense by providing feedback to help retrain damaged nerve fibers. 

When to seek additional help for an ankle sprain

Some ankle sprains require more than basic rest and gradual return to activity. Several warning signs indicate that you need professional evaluation:

• Pain that worsens instead of improving after the first week
• Inability to bear weight on the ankle after 48 hours
• Numbness or tingling in your foot or toes
• An ankle that gives way repeatedly during normal walking
• Swelling that returns quickly after activity
• Pain that moves up your leg or affects your knee

If your ankle sprain isn’t healing as expected or you’re concerned about returning to your activities safely, contact Peaks Medical and Urgent Care at 970-485-6826 or schedule an appointment online. We can evaluate your recovery progress and help develop a plan that gets you back to doing what you love safely.