Ankle sprain - causes, treatment & tips for recovery

The first step after an ankle sprain

A twisted or sprained foot can be very painful. However, with the right post-treatment, you can quickly get back on your feet. Did you know that 70% of those affected who do not receive appropriate treatment often suffer further injuries? Therefore, it is essential to act quickly.

Your support from physiotherapy

Our physiotherapy aims to get you back to your everyday life safely and quickly. We also want to ensure that you are soon active again and prevent future injuries and chronic instabilities. This is because persistent instabilities increase the risk of Osteoarthritis in the ankle joint.

Our therapeutic approach is individually adapted to your healing phases. In the initial phase, we offer you strategies for everyday life to avoid strain. In the following sessions, we increase the load in a controlled manner - the training begins! As a rule, after 4-8 weeks (or 8-12 weeks in the case of more serious injuries) you will reach the same level of function as before the injury.

What exactly is an ankle sprain?

An ankle sprain, also known as OSG (over-the-ankle) sprain, can have various degrees of severity, ranging from a tear in the ligaments and muscles to a complete rupture. In 93% cases, the anterior, outer ligament tears. With the right post-treatment, affected individuals often have a good chance of a complete recovery. However, particularly severe cases, in which the posterior external ligament or other structures are also affected, may require longer rehabilitation periods.

Typical symptoms of a sprained ankle

• Swelling and bleeding at the outer ankle
• Painful and pressure pain
• Feeling of instability upon onset
• restricted mobility in the ankle joint

Self-help: What to do in the event of a sprained ankle?

The PECH rule used to be recommended: Rest, ice, compression and elevation. Nowadays, however, the most modern treatment is based on the PEACE and LOVE principle:

• Protection: Avoid painful movements in the first few days after the injury.

• Elevation: Raise the leg as often as possible, ideally above heart level.

• Avoid anti-inflammatories: Avoid anti-inflammatory drugs, as they can slow down the healing process.

• Compression: Use compression bandages or tapes to reduce swelling.

• Education: Well-informed patients heal faster. We place great importance on educating them.

• Load: Later in the healing process, it is important to increase the load in a targeted manner, always in harmony with your pain sensation.

• Optimism: A positive attitude promotes the healing process.

• Vascularization: Pain-free activities such as cycling or swimming support healing.

• Exercise: Physiotherapy helps you to regain strength and mobility through targeted exercises.

Conservative therapy versus surgery

In most cases, conservative therapy has advantages over surgery - shorter rehabilitation times and fewer complications are just some of them. Surgery is usually only necessary in cases of severe trauma (grade 3) or additional bone fractures. Studies show that even after severe injuries (grade 3), patients treated with physiotherapy recover just as well as after surgery.

Walking the path to recovery together

Let us work together on your recovery! Trust our expertise and our tried and tested treatment methods. Whether you're a jogger, recreational badminton player or tennis enthusiast - we'll help you get back to your favorite sport soon, pain-free and full of energy.

Your path back to mobility starts here!

Your motivational guide after an ankle sprain

An ankle sprain is not the end, but the beginning of a new, challenging chapter. Whether you've been injured while running, on the badminton or tennis court, or during another sporting activity, the good news is that you can come back stronger than ever. The journey of recovery may be tough, but each stage along the way brings you closer to your comeback.

The first stage is to accept the injury and prepare yourself mentally. The ankle sprain is your new challenge, and with the right attitude you can overcome it. Every small improvement is a step in the right direction.

Patience and continuity are crucial. Sporting success does not happen overnight and the same applies to healing an ankle sprain. Follow your rehabilitation plan with discipline and consistency. The road back to your normal activities starts here and now.

Our physiotherapy is not only focused on your physical recovery, but also on giving you mental support. Through targeted exercises and individual support, every session becomes an opportunity to get closer to your sporting comeback.

Use the rehabilitation period to build an even stronger foundation. Strengthen your weak points and improve your overall fitness to not only return to your previous level of performance, but even surpass it.

Let your family, friends and team motivate and support you. The shared joy of progress and shared strength are invaluable assets on your journey of recovery and return to sport.

An ankle sprain may be challenging, but remember: your comeback starts today. Trust in your body, your mental strength and the support of those around you. Together we can do it!

When should you see a doctor or go to physical therapy?

Seek medical attention promptly if you are unable to bear weight on the leg at all, if there is a visible misalignment, the swelling is very severe, or the joint feels unstable (repeated "wincing"). Only in this way can a ligament tear or a cartilage rupture be ruled out with certainty.

For the targeted establishment of stability after the acute phase, we recommend our Manual therapy in combination with individual coordination training.

In addition to mobilization, we often use the Flossing therapy one to reduce swelling and movement restriction more quickly.

Book an appointment online now

After an accident? Information on the cost coverage by the Accident Insurance (UVG) and on the course of therapy can be found on our page. Physiotherapy after an accident in Zurich.

If a dispute involves more than just a ligament being injured, but the ankle being broken, read our article. Ankle broken.