Ankle sprains are the sneakiest of injuries—common, painful, and way more complicated than they seem. Sure, you roll your ankle, ice it, and hobble for a bit. But did you know the biggest predictor of an ankle sprain is… a previous ankle sprain? And that it can quietly mess with your glutes? Let’s unpack why active rehab is your best defense.
The Risk of Reinjury: A Vicious Cycle
First, the repeat-offender stat: studies, like one from the British Journal of Sports Medicine (2020), show that once you’ve sprained an ankle, your risk of another jumps by up to 70%. Why? That initial twist often leaves ligaments lax and proprioception—your body’s sense of position—shaky. Without proper healing, you’re rolling the dice every step.
It’s Not Just About the Ankle
But it’s not just the ankle that suffers. A sprain can throw your whole lower body out of whack. Take your glutes—those powerhouse muscles in your backside. When you limp or favor the injured side, your glute strength can drop fast. A 2022 study in Physical Therapy in Sport found glute weakness in 60% of chronic ankle sprain patients, leading to poor stability and even knee or hip issues down the line. Suddenly, that “simple” sprain is sabotaging your squat or stride. Some great glute exercises to add into your rehab routine include bridges, clams, hip abductions, kickbacks, squats and deadlifts.
Active Rehab: The Key to Recovery
That’s where active rehabilitation shines. Unlike passive rest, active rehab—think balance drills, strengthening, and agility—rebuilding strength, coordination, and confidence. A 2023 meta-analysis in The American Journal of Sports Medicine showed active rehab cut re-injury rates by 40% compared to rest alone. It’s not about coddling the ankle; it’s about teaching it to fight back.
Don’t Let a Sprain Sideline You
So, if you’ve rolled an ankle, don’t just wait it out. Swing by our physio clinic—we’ll get you moving right, from ankle to glutes, so one sprain doesn’t turn into a saga. Your next game’s waiting! Sheddon Physiotherapy and Sports Clinic can help you get back in action. Contact us at (905) 849-4576 to book an appointment today!
