Physiotherapy for ankle instability at Cumberland Physio Parramatta focuses on restoring strength, balance, proprioception (joint position awareness), and functional control after ankle sprains or chronic instability.

Here is a structured overview:

Assessment at Cumberland Physio Parramatta

Before starting exercises, our Parramatta physiotherapist Matthew West will evaluate:

• History of ankle sprains or “giving way” episodes
• Range of motion (ROM)
• Ligament stability (anterior drawer test, talar tilt test)
• Muscle strength and balance
• Gait and functional movements (e.g., single-leg stance)

Rehabilitation Phases at Cumberland Physio Parramatta

Phase 1: Acute Phase (0–1 week post-injury or pain flare-up)

Goals: Reduce pain, swelling, and protect the ankle.

• Rest, Ice, Compression, Elevation (RICE)
• Pain-free ROM exercises:
  • Alphabet writing with toes
  • Gentle ankle circles
• Isometric exercises:
  • Push foot gently against immovable object (in all directions)

Phase 2: Subacute Phase (1–3 weeks)

Goals: Restore mobility, begin strengthening.

• Active ROM: Plantarflexion, dorsiflexion, inversion, eversion (within pain-free limits)
• Theraband strengthening:
  • Resistance band ankle eversion/inversion
  • Dorsiflexion and plantarflexion
• Weight-bearing exercises:
  • Heel raises
  • Mini-squats

Phase 3: Proprioception and Balance (3–6 weeks)

Goals: Improve joint control and prevent re-injury.

• Balance exercises:
  • Single-leg stance (progress to eyes closed or on unstable surface)
  • Use wobble board/BOSU ball
• Dynamic control:
  • Step-ups
  • Lunges
  • Side-stepping with resistance band

Phase 4: Functional and Sport-Specific Training (6+ weeks)

Goals: Return to full activity safely.

• Agility drills:
  • Ladder drills
  • Hopping and skipping patterns
  • Zig-zag runs
• Plyometrics:
  • Box jumps
  • Single-leg hops
• Sport-specific drills: mimic cutting, turning, or landing movements

Additional Treatments at Cumberland Physio Parramatta

• Manual therapy: Joint mobilisations to restore ankle dorsiflexion
• Taping or bracing: To improve proprioception and support during activity
• Footwear advice: Proper shoes with lateral support or orthotics if needed

Prevention of Re-Injury at Cumberland Physio Parramatta

• Continue balance and strengthening exercises long-term
• Warm up properly before sport
• Avoid uneven surfaces until confident
• Use ankle brace if instability persists

Book to see our Parramatta Physio Matthew West at Cumberland Physiotherapy to begin your rehabilitation plan.