Neutral Bay, Sydney
Ankle Sprains & High Ankle Injuries
Stop the cycle of repeated sprains. Rebuild ankle strength, stability, and confidence.
Who This Is For
Athletes & Active People With Ankle Injuries
Ankle sprains are the most common sports injury — and the most poorly rehabbed. If you've sprained your ankle more than once, or have a high ankle sprain that isn't improving, structured rehab is essential to stop the cycle and protect your long-term joint health.
Why It Matters
A Sprained Ankle Is Not 'Just a Sprain'
Ankle sprains are one of the most common injuries in sport and daily life, yet many people never complete proper rehabilitation—leading to a high rate of persistent pain and recurrent sprains.
High ankle (syndesmotic) sprains are frequently missed at initial assessment—studies suggest nearly half may be overlooked—yet untreated injuries can lead to chronic instability, persistent pain, and significantly longer return-to-sport timelines.
What Makes Us Different
Our Rehab Pathway
Each ankle sprain is individualised through a clear diagnosis. Anatomical injury in conjunction with clinical symptoms will dictate return to play times and a person's ability to move through the structured rehabilitation.
We use the PAASS framework; RTS decisions should consider pain severity, ankle impairments, sensorimotor control, athlete perception, and sport performance.
Phase 1 – Pain, Swelling & Range of Motion
The early phase focuses on settling pain and swelling while restoring comfortable ankle movement. Gentle loading and early mobility work help maintain joint health and prepare the ankle for progressive rehabilitation.
Phase 2 – Strength & Balance Restoration
Once pain and swelling improve, rehabilitation focuses on rebuilding ankle strength and restoring balance and control. This phase targets the muscles and stabilising systems around the ankle to improve joint stability and reduce the risk of recurrent sprains.
Phase 3 – Power & Rate of Force Development
As strength improves, the focus shifts toward developing explosive strength and dynamic control. Plyometrics, jumping, and rapid force production drills help restore the ankle's ability to tolerate high-speed and high-load movements.
Phase 4 – Graded Return to Sport
The final phase introduces sport-specific drills and progressive exposure to running, cutting, and change-of-direction tasks. Load and intensity are gradually increased to prepare the athlete for a safe and confident return to sport.
These phases often overlap, and progression is guided by symptoms, movement quality, and functional testing rather than time alone.
Common Mistakes to Avoid
Resting until pain resolves and then returning to sport without rebuilding strength
Ignoring high ankle sprains — they need longer recovery and specific rehab
Not training single-leg balance and reactive stability
Using ankle braces as a long-term solution instead of building ankle resilience
Timeline Expectations
Lateral ankle sprains typically return to sport within 2–12 weeks with appropriate rehabilitation.
High ankle (syndesmotic) sprains may be managed conservatively or surgically depending on the injury severity and can take 4 weeks to 6 months to fully return to sport.
Chronic ankle instability (CAI) requires a structured rehabilitation program over several months, focusing on restoring strength, balance, and movement control to address individual deficits.
Book Your Ankle Assessment
Take the first step towards getting back to what you love.
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