If you've ever rolled your ankle on the field, track, or court, you're not alone. Lateral ankle sprains, where the foot rolls inward and stretches or tears the ligaments on the outside of the ankle, are one of the most common injuries in sport. They can sideline you for weeks, disrupt your training cycle, and if not managed properly, become a chronic issue that impacts performance and confidence.
As physiotherapists and osteopaths, our goal isn’t just to treat injuries but to help you prevent them from happening in the first place. Working with high level Netballers, I see ankle sprains that occur in many ways, all of which require different focuses in their rehab to maximise recovery and prevention. So, let’s dive into what you need to know about lateral ankle sprains, and more importantly, how to bulletproof your ankles.
Understanding the lateral ankle sprain
A lateral ankle sprain typically involves injury to the anterior talofibular ligament (ATFL), often combined with the calcaneofibular ligament (CFL). It’s usually the result of:
- Sudden changes in direction
- Uneven ground or unstable surfaces
- Poor landing mechanics
- Previous history of ankle sprains
Athletes in sports like basketball, netball, soccer, AFL, and trail running are particularly vulnerable.
One of the biggest risk factors for a lateral ankle sprain? Having had one before.
A poorly rehabilitated sprain can lead to:
- Chronic ankle instability
- Recurrent sprains
- Decreased proprioception (your body’s sense of joint position)
- Long-term performance loss
The good news? With the right strategy, you can dramatically reduce your risk.
1. Balance & proprioception training
Train your ankle’s ability to adapt to rapid changes in position.
Examples:
- Single-leg balance on foam pads or BOSU balls
- Eyes-closed balance drills
- Star excursion balance test (SEBT) style exercises
- Landing drills, focusing on proper mechanics to prevent traumatic ankle sprains.
These drills retrain your neuromuscular control and reduce the chance of missteps.
Target the peroneals, tibialis anterior/posterior, calf complex, and intrinsic foot muscles.
Top Exercises:
- Resistance band eversion (for peroneals)
- Calf raises (double and single leg)
- Toe yoga for our inner foot muscles
- Step-downs and lateral lunges for functional strength
Limited dorsiflexion (the motion of bringing your foot toward your shin) is a hidden risk factor.
Work on:
- Ankle joint mobilisations (with a band or guided by a physio/osteo)
- Calf stretching (gastroc and soleus)
- Foam rolling calves and plantar fascia
A good warm-up primes the ankle for quick, reactive movements.
Include:
- Skipping or light hops
- Lateral shuffles
- Dynamic lunges
- Activation work for glutes and calves
5. External support (when needed)
However, this should be combined with a proper rehab and strengthening program—don’t use it as a long-term crutch.
Every athlete is different. If you’ve had a previous ankle sprain or feel unsure about your ankle stability, getting a movement screening or functional assessment by a physiotherapist or osteopath can highlight deficits and guide your prevention plan.
Final thoughts
Lateral ankle sprains might be common, but they’re not inevitable. The combination of targeted strength, balance, mobility, and sport-specific drills can keep your ankles resilient and your performance uninterrupted.
Remember, prevention is always better than rehab. If you’re unsure where to start, book in with one of our clinicians — you’ll thank yourself during your next season.
This blog was written by Sean Downes, Physiotherapist at Back In Motion Eltham
Back In Motion Eltham
1/256 Bolton St, Eltham VIC 3095
(03) 9439 6776