13/10/2026
Ankle Sprain | Start Here
Most physios and doctors will tell you: don’t move into the position that hurt you, and wear a brace for the next few weeks.
During recovery your body lays down new tissue to repair the injury. But when there’s no movement or load, that new tissue forms as low-quality scar tissue with no real organisation. Once the pain settles, most people jump back into normal exercises… and re-injure the same spot.
There’s a better way.
Right from the start, introduce light, pain-free movement. After the first 48 hours, find an inverted ankle position that feels comfortable and apply gentle isometrics. Over the following days, gradually deepen the range and increase the intensity.
This approach is exactly what I teach inside my 4-week ankle program.
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