What is an ankle sprain?
Ankle ligament anatomy
The ankle is stabilised by several ligaments, mainly the lateral collateral ligament (outer), the most commonly affected, made up of three bands. An ankle sprain, the most common sporting injury across all disciplines, is a stretch, or even a partial or complete tear, of these ligaments, most often following the foot twisting inward.
Why does this joint get injured?
An ankle sprain most often occurs during a poorly controlled jump landing, weight-bearing on uneven ground or on an opponent’s foot, or a sudden change of direction. A previous sprain that wasn’t fully rehabilitated is the main risk factor for recurrence.
Which sports contribute to ankle sprains?
Any sport with jumping, changes of direction, or uneven ground exposes you to this sprain, the most common in sport:
- Basketball and handball (jump landings)
- Football and rugby
- Trail running and hiking
- Racquet sports
- Dance
- Volleyball
Treating an ankle sprain in rehab with a sports physio
The goal of treatment is to allow the ligaments to heal under good conditions, while working on proprioception early, essential to prevent recurrence, which is very common without suitable rehab.
- 1Protection and pain reduction (PEACE protocol)
- 2Recovering pain-free mobility
- 3Isometric strengthening
- 4Progressive concentric strengthening
- 5Intensive proprioceptive work
- 6Closed-chain strengthening (weight-bearing)
- 7Returning to walking then running
- 8Strengthening under sport-specific load
- 9Progressive return to your sport
- 10Return to competition
Why the physio’s initial assessment matters
During the initial assessment, the physiotherapist aims to identify the exact mechanism of injury, the intensity of the initial pain, your immediate ability to bear weight, and any history of sprains on the same ankle.
“The best prevention against your next sprain is the complete rehab of the previous one.”
Proprioceptive work, the cornerstone of treatment
Intensive proprioceptive work, on unstable surfaces then in dynamic situations, restores the ankle’s protective reflexes that are impaired after a sprain. It’s the most decisive factor in preventing recurrence, far more than muscle strengthening alone.
In brief
- Early, intensive proprioceptive work
- Strengthening the stabiliser muscles
- Progressive return to weight-bearing
- Gradual return: mobility, then load, then sport
Ready to take your ankle sprain seriously?
Start the HOPP programme designed by sports physios.
Should you rest or keep playing sport?
Prolonged strict rest is no longer recommended: current evidence shows that early, progressive reloading, as soon as the acute pain allows, gives better functional results than prolonged immobilisation.
Think you might have a different ankle injury?
Take your free test in 3 minutes flat.
When should you see a specialist for an ankle sprain?
If you can’t put any weight on the foot at all, if you notice visible deformity, or if the swelling is very significant and immediate, prompt medical attention is needed to rule out an associated fracture (Ottawa ankle rules).
The HOPP care programmes to treat your ankle sprain and safely get back to sport
This sprain requires progressive support for ligament healing and above all rigorous proprioceptive work. HOPP offers you a precise exercise programme, allowing you to get back to your activities as quickly as possible.
The programme runs from 3 to 9 weeks depending on the injury and ends with a reconditioning phase allowing a return to competition in the best possible conditions. Each programme is designed by the HOPP team, made up of two sports physiotherapists who are experts in assessing and treating athletes. You’ll also find theoretical content throughout your progression, so you master every aspect of your recovery and can adjust your treatment independently. If needed, our team of physiotherapists is on hand to support you.
Essential
FROM INJURY TO
BACK TO YOUR ACTIVITIES
59€
One-time payment
“AT YOUR OWN PACE WITH
DAILY ADAPTATION”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
Performance
TO GET BACK TO SPORT
IN THE BEST CONDITIONS
79€
One-time payment
“GET BACK TO YOUR LEVEL
WITHOUT RISK OF RELAPSE”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility
- Strengthening
- Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
Expert
PERSONALISED VIDEO-CALL
SUPPORT, ANY TIME
149€
One-time payment
“A PHYSIO
WHENEVER YOU NEED”
- 100% of the treatment programme
- Daily personalisation
- Flexibility / Mobility, Strengthening, Proprioception
- Progress tracking
- Return-to-running programme
- Theoretical content included
- + 4-week return-to-play plan with 6 difficulty levels
- + 2 video calls with an expert sports physio / return check-up
A programme that adapts to you every day
Every day, how you feel (RPE) is factored in to automatically adjust the rest of your programme: more load if all is well, a bit less if your ankle is complaining. This daily personalisation is what makes the difference compared to a fixed, paper-based programme.
Ready to start your programme?
Join the HOPP support programme designed by sports physios.
F.A.Q
Does the HOPP programme replace a medical consultation?
No. HOPP is a support and rehab tool designed by sports physiotherapists, but it doesn’t replace a doctor’s opinion. If in doubt, or if the pain persists, see a health professional.
Is the programme suited to all sporting levels?
Yes. Every programme is personalised to your sport, your level and how you feel each day, whether you’re a recreational athlete or preparing for competition.
How long does it take to get back to sport after a sprain?
For a simple sprain, returning to sport generally happens between two and six weeks, depending on severity and the sport practised, provided you follow a complete proprioceptive rehab.
Should I wear a brace to get back to sport?
A brace or strapping can be useful temporarily when returning to sport, particularly for high-risk sports, but it shouldn’t replace active proprioceptive rehab work.
Why do I keep spraining my ankle?
It’s a sign of chronic instability linked to incomplete proprioceptive rehab after one or more previous sprains. Specific work can restore this stability.
