Ankle Inversion Sprains: What You Need to Know
Ankle injuries are one of the most common presentations we see here at Trinity Health and Performance—and the inversion sprain is by far the most frequent. Whether you're an athlete, weekend warrior, or just had a misstep on uneven ground, understanding this type of injury is key to effective recovery and long-term prevention.
What Exactly Is an Inversion Ankle Sprain?
An inversion sprain occurs when the foot rolls inward—commonly after a sudden twist, landing awkwardly, or stepping off a curb—putting excessive strain on the ligaments on the outside of the ankle. The anterior talofibular ligament (ATFL) is most commonly affected, and in more significant injuries, the calcaneofibular ligament (CFL) may also be involved.
These ligaments are designed to stabilise the ankle, but they can be stretched or torn when the foot rolls too far inward. Unfortunately, the lateral side of the ankle has less structural support compared to the inside, which is why these injuries happen so easily.
Common Causes
Sudden change of direction (e.g., during running or ball sports)
Poor landing mechanics during jumping
Walking or running on uneven terrain
Inappropriate footwear (think high heels or worn-out runners)
Previous ankle injuries causing instability
What Does It Feel Like?
Sharp pain on the outside of the ankle at the time of injury
Swelling, bruising and tenderness around the lateral ankle
Difficulty bearing weight
Instability or a feeling of the ankle “giving way”
Depending on the severity, we categorise sprains as:
Grade I: Mild ligament stretch
Grade II: Partial tear
Grade III: Complete ligament rupture
Do I Need a Scan?
In many cases, a clinical assessment by one of our chiropractors is enough to diagnose and grade the sprain. However, we may recommend an X-ray to rule out a fracture, or an MRI if we suspect a more complex injury or chronic instability.
How We Treat Inversion Sprains at Trinity
Phase 1 – Acute Management (First 48–72 Hours):
Rest – Avoid aggravating activities
Ice – 15–20 minutes every 2–3 hours
Compression – To limit swelling
Elevation – Keep the ankle above heart level when possible
We may also use supportive taping or bracing to protect the ankle while reducing pain and inflammation.
Phase 2 – Rehabilitation and Recovery:
Manual therapy – To restore joint mobility and reduce soft tissue tension
Targeted exercise rehab – To rebuild strength, especially in the peroneals and intrinsic foot muscles
Balance and proprioception training – Critical to prevent re-injury
Sport-specific or activity-specific retraining – To ensure a safe return to play or daily function
Severe sprains or recurrent cases may require further investigation or referral, but most people make a full recovery with a structured rehab plan.
Can You Prevent Future Sprains?
Absolutely. Prevention is a key focus in our clinic. Once your ankle is stable and pain-free, we guide you through a program to reduce your risk of recurrence:
Strengthen your foot and ankle muscles
Improve balance with single-leg tasks and unstable surfaces
Ensure your footwear is supportive and activity-appropriate
Consider taping or bracing during high-risk activities if you’ve had previous injuries
Final Thoughts from the Trinity Team
Ankle inversion sprains are common, but they don’t have to become chronic or limiting. With the right early management and a progressive rehab plan, you can regain full function—and reduce the chance of re-injury.
If you’ve recently sprained your ankle or feel like your ankle just isn’t as stable as it should be, get in touch with our team at Trinity Health and Performance. We’re here to help you recover, rebuild, and return stronger.