Rolled ankle?
Come back stronger.
Most ankle sprains heal. The problem is how many people go back to sport with a weak, unstable ankle and sprain it again. We treat the injury and rebuild the strength and balance that protect you from the next one.
Benson Amihere, MScPT, CSCS · Milton, Ontario
Common signs
The basics
An ankle sprain is a stretch or tear of the ligaments that hold the ankle together. The most common type happens when the foot rolls inward and the ligaments on the outside of the ankle take the load. It is one of the most frequent injuries in basketball, soccer, volleyball and running on uneven ground.
Sprains are graded from mild (overstretched ligament) to severe (complete tear). Rest and ice help in the first few days, but the ligament heals best with early, controlled movement and loading. Skipping the strength and balance work is the main reason so many people end up with repeat sprains and a chronically unstable ankle.
Our approach
Every plan starts with a thorough assessment to grade the sprain and rule out a fracture or high ankle sprain. From there, treatment moves through clear stages, and you only progress when you pass the tests for the next one.
Step 1
Manage swelling, protect the ligament and get you walking normally again, with hands on treatment and simple exercises you can do at home.
Step 2
Regain full ankle range, especially bending the ankle forward, which is often stiff after a sprain and changes how you land and squat.
Step 3
Progressive calf, ankle and hip strengthening so the muscles around the joint can control it under load.
Step 4
Single leg balance and reactive drills that rebuild the ankle's position sense, one of the best ways to prevent the next sprain.
Step 5
Graded running, hopping, landing and change of direction work that looks like your sport.
Step 6
Hop tests and agility testing compared side to side, so you go back with confidence and data, not guesswork.
Timeline
Recovery depends on the grade of the sprain and the demands of your sport. These are typical ranges for an active person following a structured plan.
1 to 3 weeks
Mild swelling, able to walk. Most people are back to light training within a couple of weeks.
3 to 6 weeks
More swelling and bruising, painful to walk at first. Needs a full strength and balance program before sport.
6 to 12+ weeks
Significant ligament damage. Longer rehab and careful testing before cutting and jumping.
Why Ben Performance
Ankle sprains are where physiotherapy and strength coaching meet. Calming the injury down is only half the job. Our focus is getting you back to full speed with an ankle that can handle it.
Prefer to train on your own?
The same strength and balance progressions we use in the clinic, in a program you can follow at home or in the gym. CA$35, one time.
Questions
For the first day or two, ice, compression and elevation can help with pain and swelling. After that, gentle movement and walking as pain allows usually leads to a faster recovery than strict rest.
Not always. If you could not take four steps after the injury, or there is tenderness on specific bony spots, you may need an X ray to rule out a fracture. We screen for this at your first visit and refer you if needed.
After a sprain the ankle often loses strength and balance control. Without rehab, the risk of spraining it again goes up. Targeted balance and strength training is the best way to reduce that risk.
No. You can book directly with a physiotherapist in Ontario. Some extended health plans ask for a doctor's note before they reimburse, so check your plan if you are claiming.
Most extended health benefit plans cover physiotherapy with a registered physiotherapist, and we direct bill major Canadian insurance providers, so in most cases you do not have to submit claims yourself.
Other sports injuries we treat in Milton
This page is general information and is not a substitute for an individual assessment. Timelines vary from person to person. If your symptoms are severe or getting worse, see a healthcare provider.
