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.