Why That Ankle Sprain Still Hurts Months Later – and How Physical Therapy Can Help
You twisted your ankle months ago. You rested, iced it, maybe even wore a brace for a while. But here you are, still limping occasionally, still feeling that dull ache or annoying instability when you walk, exercise, or step off a curb. Why does your ankle still hurt?
An ankle sprain might seem like a simple injury, but if not properly treated, it can lead to lingering pain, instability, and even chronic issues. Let’s explore why your ankle sprain might still be bothering you—and how physical therapy can help you finally heal and move forward.
Understanding the Anatomy of an Ankle Sprain
Your ankle is a complex joint made up of bones, ligaments, tendons, and muscles that work together to provide mobility and stability. A sprain occurs when one or more of the ligaments—usually on the outside of the ankle—are stretched or torn due to a sudden twist, roll, or impact. This often results in pain, swelling, bruising, and difficulty bearing weight.
Most ankle sprains involve the lateral ligaments (especially the anterior talofibular ligament), which are vulnerable when the foot rolls inward. In more severe cases, multiple ligaments and other structures can be involved.
Why the Pain Lingers
Even a mild sprain can cause ongoing issues if the injury isn’t fully addressed. Here are a few reasons why that sprain is still bothering you:
1. Incomplete Healing
Rest and ice reduce pain and swelling, but they don’t rebuild strength or restore function. Without targeted rehab, the ligament may heal in a stretched-out or weakened state, which compromises the joint’s stability.
2. Poor Ankle Mobility
After a sprain, your body naturally guards the injured area. This protective mechanism often leads to stiffness and limited range of motion, which can throw off your walking pattern and place stress on other joints.
3. Chronic Instability
If you’ve had more than one sprain—or if your ankle feels like it “gives out”—you may have developed chronic ankle instability (CAI). This condition happens when the ligaments and surrounding muscles fail to provide enough support, making you more prone to reinjury.
4. Muscle Weakness and Imbalance
Inactivity during recovery can lead to weakness in the muscles that support the ankle, especially the peroneal muscles and other stabilizers. Weak muscles can’t adequately protect the joint during movement, leaving it vulnerable.
5. Nerve Sensitivity and Proprioceptive Loss
Sprains can affect the nerves around the ankle, altering your sense of balance and body awareness (proprioception). This can make you feel unsteady and increase your risk of future sprains.
What is Physical Therapy and How Can it Help?
You’ve probably heard the term before, but what is physical therapy, exactly? It’s a form of rehabilitative care that helps individuals restore movement and manage pain after injury, surgery, or chronic conditions. Physical therapy uses a combination of manual techniques, exercise, education, and movement re-education to promote healing and improve function.
If you’re still feeling pain or instability after an ankle sprain, physical therapy can help in these key ways:
1. Accurate Assessment
A trained therapist at a physical therapy clinic will evaluate your ankle’s range of motion, strength, joint mobility, and balance. They’ll also assess how you walk, run, and move to identify compensations or biomechanical issues that may be prolonging your symptoms.
2. Targeted Treatment Plan
Your therapist will create a personalized rehab plan that addresses your specific limitations. This might include:
Manual therapy to reduce stiffness and improve joint mobility
Strengthening exercises to rebuild muscle support around the ankle and lower leg
Balance and proprioception training to improve coordination and prevent future sprains
Functional movement retraining to restore safe walking, running, or athletic performance
3. Pain Management
Physical therapy can also help reduce lingering pain through soft tissue work, taping, ice/heat therapy, and progressive loading of tissue to promote long-term healing.
4. Injury Prevention
One of the most important roles of physical therapy is helping you avoid re-injury. Recurrent ankle sprains are common—and frustrating. But with the right rehab program, you can restore stability and improve confidence in your movement.
What to Expect During Ankle Sprain Rehab
Ankle sprain rehab is typically divided into phases, depending on the severity of your injury and how long it’s been since it occurred:
Acute Phase (0–7 days): Focus is on reducing pain and swelling through rest, compression, elevation, and gentle movement.
Subacute Phase (1–4 weeks): Light weight-bearing, controlled range of motion, and early strengthening begin.
Rehab Phase (4–8 weeks): Exercises progress to include more challenging strength, balance, and functional drills.
Return to Activity Phase (8+ weeks): Sport-specific or activity-specific training resumes with continued focus on stability and performance.
Even if it’s been months since your injury, a visit to a physical therapy clinic in the Philippines can still make a meaningful difference. Chronic ankle issues often stem from incomplete rehab—and the right treatment can help turn things around.
When to Seek Physical Therapy
If your ankle is still painful, swollen, stiff, or unstable several weeks or months after a sprain, it’s time to seek help. You don’t need to be an athlete or have a doctor’s referral—just take the first step toward healing.
Signs you might benefit from physical therapy include:
Ongoing pain or swelling
A sense of instability or “giving way”
Limited range of motion
Trouble returning to your usual activities or sports
Fear of reinjury
Heal Smarter with Halcyon Fitness
A sprained ankle can seem like a minor injury, but if not treated properly, it can linger and affect your day-to-day life. The good news is that with the help of a skilled physical therapist, you can rebuild strength, restore mobility, and prevent future problems.
If you’re in need of effective, expert care, Halcyon Fitness offers personalized rehabilitation in the heart of Makati. Our team of licensed professionals provides science-based recovery programs tailored to your specific needs—whether you’re recovering from an injury or working toward a more active lifestyle.
At our physical therapy clinic, we offer a range of services including injury recovery, sports conditioning, and Stott Rehab Pilates. Halcyon Fitness helps clients move better, feel stronger, and return to what they love.
Book a consultation with Halcyon Fitness today—your recovery starts with the right team behind you.