Ankle sprains are one of the most common and frustrating injuries we treat in our Memphis physical therapy clinic. And if you're an athlete, it can be especially aggravating when that sprain lingers, keeping you off the field, out of the gym, or holding you back in competition.
After an ankle sprain, it’s common to be told to use a boot or crutches for immobilization. While that may help reduce pain and swelling in the early stages, rest alone is not enough for athletes who want to return to high-level performance.
If imaging has ruled out a fracture or more serious injury, then wearing a boot and avoiding movement can actually delay your recovery.
Here's why:
Immobilization often leads to stiffness and limited range of motion. Over time, this causes compensations in how you move which increases the risk of reinjury and limits performance. Many athletes go on to develop chronic ankle instability because their ankle never regains full mobility.
Without specific strengthening, the muscles and ligaments around the ankle stay weak. This impacts your ability to stabilize during fast cuts, jumps, or uneven terrain. Strong ankles = better performance and fewer injuries.
Your ankle is more involved in performance than you think. Poor ankle stability reduces power output, balance, and agility, all of which are critical for sports like soccer, basketball, football, and running.
If you're serious about getting back to your sport stronger than before, the smartest investment is working with a performance physical therapist.
At 901PT in Memphis, we guide athletes through a comprehensive, step-by-step rehab plan that includes:
These are just a few of the foundational exercises we use in our clinic as part of a customized recovery strategy for ankle sprains.
This targets the front of the shin (anterior tibialis), which plays a key role in foot and ankle control. Strengthening this area can prevent future sprains and improve running mechanics.
Focuses on the outer ankle muscles (peroneals) that often become weak after injury. Improving eversion strength is crucial for lateral stability.
The soleus muscle (deep calf) is a powerhouse for ankle stability. We often see huge gains in performance when athletes strengthen this muscle properly.
Essential for building unilateral strength and control. We use this to re-establish power and coordination on the injured side.
Balance and proprioception training are non-negotiable for athletic rehab. These drills restore confidence in the joint and reduce future injury risk.
If you’ve been dealing with a sprained ankle and you’re hoping it will just go away with rest, you’re leaving strength, stability, and performance on the table.
You need a plan. You need expert eyes. And you need to restore full function in order to get back to the level you want to perform at.
At 901 Physical Therapy, we help Memphis athletes bounce back from ankle sprains every day. Whether you're a runner, field athlete, or weightlifter, we’ll guide you step-by-step through your recovery and back into performance training.