Osteo Ascot Vale | Ankle Sprain Recovery with Alpha Sports Medicine

Move Better, Step Stronger

A sprained ankle can affect daily movement, exercise, and even the confidence to stay active. At Alpha Sports Medicine, the focus is on helping people recover safely and restore natural mobility through guided rehabilitation and movement support. Each recovery plan is designed to suit individual needs, whether you’re an athlete or simply aiming to return to regular routines. With the help of osteo Ascot Vale practitioners, recovery is built on gradual progress, functional exercises, and practical steps that strengthen the ankle and reduce the risk of future injury. It’s a steady and supportive approach that helps you move better every day.

How Ankle Sprains Commonly Occur and Heal

A sprained ankle is one of the most common musculoskeletal injuries, affecting both athletes and everyday movers alike. Often caused by a sudden twist, awkward landing, or misstep, the injury usually happens in a split second—but recovery takes time, care, and the right strategy. 

Over 80% of ankle sprains occur on the lateral (outer) side of the ankle. Here’s why: the medial malleolus, or inner ankle bone, is shorter and offers less bony protection during inversion movements (when your foot rolls inward). This anatomical setup makes the lateral ligaments more vulnerable, especially during sports or accidental missteps.

Common Risk Factors for Lateral Ankle Sprains

Understanding what increases your risk is the first step to prevention:

1. Previous Ankle Injuries – Recurrent sprains often happen due to lingering instability or weakness.
2. Poor Balance or Proprioception – Difficulty sensing body position can slow reaction time and increase injury risk.
3. Muscle Imbalance – Weakness in stabilising muscles, especially the peroneals, can leave the ankle unprotected.
4. High-Risk Sports – Jumping, pivoting, or sudden changes in direction (like in basketball, soccer, or trail running) can strain the ankle.
5. Worn or Unsupportive Footwear – Shoes that lack ankle support or have poor tread can increase the chance of rolling your ankle.
6. Anatomical Predispositions – Features like a high arch or hypermobile joints may contribute to instability.
7. Uneven Terrain or Slippery Surfaces – These increase the likelihood of a sudden inversion.

What to Do in the First 72 Hours After an Ankle Sprain

The acute phase of ankle sprain recovery focuses on protecting the injured area while allowing the natural healing process to begin.

✅ Do:

• Apply compression to control swelling.
• Rest the ankle while maintaining gentle circulation.
• Use ice for pain relief (20 minutes on/off) if needed. 

🚫 Avoid:

• Deep massage in the first 48 hours—it can worsen bleeding at the injury site.
• Pushing through the pain or returning to sport too early.

After 48 hours, schedule an assessment with a sports injury therapist to create a tailored recovery plan. At Alpha Sports Medicine, our team of Osteopaths, Chiropractors, and Myotherapists in Newport, Ascot Vale, and Bacchus Marsh specialise in managing soft tissue injuries. We’ll guide you through every phase of your rehab.

Early Ankle Rehab: 3 Key Exercises to Kickstart Recovery

Starting gentle movement helps reduce stiffness, restore mobility, and lay the foundation for strength training.

Mobility: Ankle Alphabet

1. Sit with your leg elevated 
2. Slowly write the alphabet in the air using your big toe.
3. Keep it slow and controlled.

Mobility: Resisted Ankle Plantarflexion

1. Sit down on the floor or in a chair with your legs stretched out in front of you. – Take a resistance band and loop it around the ball of your foot (the foot you want to work on). 
2.  Hold the ends of the resistance band with both hands, or if possible, anchor the band to something stable (like a door handle or sturdy object). 

Mobility: Knee to Wall Exercise

1. Stand facing a wall with your toes about 10cm away from the wall. 
2. Keep your feet flat on the floor and your toes pointing straight ahead. 
3. Slowly bend one knee forward over the toes, aiming to bring it toward the wall, while keeping your heel flat on the floor.
4. This should not be a forceful movement and should be performed without causing too much pain or discomfort

Recover Stronger with Alpha Sports Medicine

An ankle sprain can throw off your routine—but it doesn’t have to keep you sidelined for long. At Alpha Sports Medicine, with clinics in Newport, Ascot Vale, and Bacchus Marsh, we do more than just help you heal—we focus on rebuilding strength, restoring stability, and reducing the risk of future injury.

Our experienced team of Sports Osteopaths, Chiropractors, Exercise Physiologists, and Myotherapists works together to deliver a personalised recovery plan that supports your mobility, balance, and performance goals. Whether you’ve rolled your ankle on the field or during everyday activity, we’ll guide you through every phase of rehabilitation with evidence-based care.

✅ Regain ankle strength and flexibility
✅ Improve balance and proprioception
✅ Prevent re-injury with targeted rehab
✅ Return to sport or movement with confidence

At Alpha Sports Medicine, we’re here to help you turn your ankle injury into a comeback story. Don’t just recover—rebuild stronger, faster, and more resilient.

Begin Your Journey to Better Movement

Ascot Vale is a lively Melbourne suburb known for its community feel, leafy streets, and love of active living. Residents enjoy access to local parks, walking trails, and sporting facilities, making it an ideal area for health and wellbeing. Alpha Sports Medicine proudly provides Osteopathy, Chiropractic Care, and Myotherapy in Ascot Vale and surrounding suburbs, supporting locals in staying active, mobile, and comfortable in their daily movement.

If you’re recovering from a sprained ankle, Alpha Sports Medicine can guide you through every step of the process. Our osteopathy Ascot Vale team supports healing through hands-on care and structured movement programs designed to restore function and build long-term stability. Learn more about how you can recover well and reduce the risk of future sprains. For a consultation or to read the full article “Sprained Ankle? Here’s How to Bounce Back Stronger,” visit Alpha Sports Medicine’s website and start rebuilding strength today.

Contact Information:

Alpha Sports Medicine – Ascot Vale

246A Union Rd
Ascot Vale, VIC 3032
Australia

Ashton Wilson
https://alphasportsmed.com.au/