🦶Ankle and Foot Exercises — Mobility and Balance

The large majority of ankle sprains are inversion injuries affecting the ligaments on the outer side of the ankle, most often the anterior talofibular ligament.

Mild sprains often improve substantially within two to three weeks, while moderate to severe sprains can take four to eight weeks or longer for a full return to sport-level activity.

Clinical decision rules such as the Ottawa ankle rules help determine when an X-ray is needed, generally reserving imaging for cases with specific bony tenderness or an inability to bear weight.

Chronic ankle instability describes a persistent tendency for the ankle to give way or feel unstable, often following an inadequately rehabilitated sprain, and is associated with a higher risk of repeat sprains.

Plantar fasciitis is irritation of the thick band of tissue running along the bottom of the foot, commonly producing sharp heel pain that is often most noticeable with the first steps in the morning.

Ice is commonly used for short-term pain and swelling relief after an acute sprain, though current guidance places comparatively more emphasis on early protected movement and graded loading for the overall recovery process.