Give Your Ankles a Strong Start This School Year
The fall sports season is officially here! As your student-athlete returns to the bustle of practices, games, and tournaments, it’s important to keep an eye out for injuries. And one of the most common injuries among young athletes is a sprained ankle.
Many people see ankle sprains as minor injuries that just need a little rest to heal. Unfortunately, this isn’t actually the case. Skipping rehabilitation after an ankle sprain can leave the joint weaker and less stable than before the injury. And that, in turn, just increases the odds of suffering another sprain in the future.
Fortunately, the team at Peak To Shore Physiotherapy & Sports Medicine has plenty of experience managing both acute ankle sprains and ongoing ankle instability, helping your young athlete have a great season this year.
What Exactly Is an Ankle Sprain?
What Exactly Is an Ankle Sprain?
An ankle sprain occurs when the ligaments that connect the bones of the ankle joint are stretched or torn. This usually happens when the foot rolls inward, placing unnecessary stress on the ligaments along the outside of the ankle.
Several sports-related movements can cause the foot to roll, including:
- Landing improperly after a jump
- Cutting or pivoting quickly
- Stepping on another player’s foot
- Running on uneven ground
- Sudden changes in direction
Why Proper Rehabilitation Matters
Symptoms such as pain, swelling, or difficulty putting weight on the foot typically appear immediately after the ankle ligament is damaged.
While rest can reduce these symptoms, it doesn’t restore the strength, balance, and coordination needed for sports. In fact, without proper rehabilitation, the ankle may continue to function poorly even if it seems to have healed.
Long-Term Ankle Instability After a Sprain
Short-term ankle instability is common after a sprain. The joint will feel weak or unsteady, which is why you’ll generally hear advice not to put your weight on the affected ankle.
Why Sprains Keep Coming Back
Sometimes, however, this instability can persist, especially if you didn’t undergo rehabilitation after the injury.
It’s a sign that the ligaments and supporting muscles didn’t heal properly, which can affect your sense of proprioception, making it harder for your body to detect its position and movement.
This reduced proprioception makes it easier for you to roll the ankle again, which is why experiencing one ankle sprain makes someone much more likely to experience another.
Addressing Ankle Sprains at Peak To Shore Physiotherapy & Sports Medicine
Managing Acute Ankle Sprains
Our team understands that there’s a difference between treating an acute ankle sprain and addressing long-term ankle instability that can increase injury risk. Fortunately, we can help in both situations.
Rehabilitation for acute ankle sprains generally progresses in stages:
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Phase 1: Protect the Ankle and Reduce Pain
Our first priority is to protect the joint, manage swelling with gentle movement, and restore ankle range of motion. We can show you how to modify activities as needed, and we may recommend an ankle brace or athletic taping to protect the joint. -
Phase 2: Restore Strength and Stability
As your symptoms improve, treatment shifts toward rebuilding the ankle’s support system. Progressive strengthening exercises, balance training, and proprioceptive exercises help improve muscle control and restore the body’s ability to react quickly to uneven surfaces and sudden movements. -
Phase 3: Prepare for a Safe Return to Sport
The final stage involves sport-specific drills to improve running, jumping, agility, and other key movements, ensuring your ankle is ready for competition. We’ll also provide you with a detailed return-to-sport schedule so you can begin training as safely and quickly as possible.
Breaking the Cycle of Recurring Sprains
If it feels like your student-athlete is repeatedly spraining their ankle, we’ll develop a treatment plan to address the underlying factors that cause these recurrent injuries. This will generally involve neuromuscular training, which combines strength, balance, and coordination, as it’s one of the most effective ways to reduce the risk of ankle sprains.
Specific techniques might include:
- Progressive strengthening of the ankle, foot, calf, and hip muscles
- Advanced balance and single-leg stability exercises
- Agility and change-of-direction training
- Jump-landing and cutting technique assessment
- Gait and movement analysis
- Recommendations for ankle bracing during higher-risk activities when appropriate
Stay in the Game This School Year
An ankle sprain may seem like a temporary setback, but the way it’s treated can influence an athlete’s performance for much longer than expected. Fortunately, the right rehabilitation at Peak To Shore Physiotherapy & Sports Medicine can help restore stability, improve performance, and lower the risk of another sprain.
Contact us today for a personalized plan to address any ankle issues so your athlete can have a great sports season!
Schedule an Appointment
Scott Branny
Scott is a passionate physiotherapist that moved to Collingwood in 2022 after living and working in Toronto and overseas in the United Kingdom. Scott completed a Master of Science degree in Physiotherapy from McMaster University in 2010 and later qualified to become a fellow of the Canadian Academy of Manipulative Physiotherapists (CAMPT). Scott holds certificates in acupuncture, dry needling, and strength and conditioning, and he has a special interest in treating orthopedic and sports injuries.
Scott has worked with the Canadian National Ballet, high performance skiiers, competitive endurance athletes, and sports teams at various levels. Scott provides patient-centred and evidence-based treatment, most often combining education, exercise, and manual therapy.
In his spare time, Scott enjoys spending time with his family and friends, travelling, weight lifting, running, hiking, scuba diving, skiing, snowboarding, golfing, and playing hockey.
Book an AppointmentPatient Success Story
Team Spotlight: Dodgeball Night!
At Peak to Shore Physiotherapy, we know movement should be fun—not just something you do during treatment sessions. That’s why we love opportunities to get together outside the clinic and enjoy some friendly competition.
What Happened?
- 🏐 Our team joined @allaroundathletics.ca for a fantastic dodgeball social.
- 🙌 There were impressive catches and some…creative throwing techniques.
- 😂 A few highly competitive personalities definitely made an appearance.
- ✅ Best of all, everyone survived with no injuries and no treatment plans required afterward!
Events like these remind us that staying active doesn’t always have to mean structured exercise. Playing sports, laughing with friends, and trying something new are all great ways to move your body and support your overall health.
Nothing beats getting the team together for laughs, friendly competition, and a reminder that movement should always be fun!
Easy Middle Eastern Eggplant Wraps
These flavorful wraps combine roasted eggplant, crunchy store-bought slaw, and creamy tahini for a healthy, satisfying meal that’s packed with fiber and plant-based goodness.
Ingredients
- 1 large eggplant, sliced into rounds
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt & pepper
- 2 cups store-bought cabbage slaw
- 1/3 cup prepared tahini sauce
- 4 whole wheat wraps or pita breads
- Fresh parsley (optional)
Prep
- Preheat oven to 425°F.
- Toss eggplant with olive oil, cumin, paprika, salt, and pepper.
- Roast for 25–30 minutes, flipping halfway through, until tender and lightly browned.
- Warm wraps just before assembling.
Directions
- Spread a spoonful of tahini onto each wrap.
- Add roasted eggplant and a generous handful of slaw.
- Top with parsley if desired.
- Roll tightly, slice in half, and enjoy immediately.
A simple, colorful meal full of vegetables, healthy fats, and bold Mediterranean-inspired flavor—perfect for lunch or a light summer dinner.
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manager@peaktoshorephysiotherapy.com