Ankle sprain, what should I do?Updated 2 months ago

What is an Ankle Sprain?

An ankle sprain occurs when one or more ligaments around the ankle are stretched or torn, usually due to rolling, twisting, or turning the ankle awkwardly. It can cause pain, swelling, bruising, and reduced range of motion.

What Causes Ankle Sprains?

Ankle sprains are often caused by sudden changes in direction, uneven surfaces, or weak ankle muscles and poor balance. Wearing unsupportive footwear or having limited ankle mobility can also increase the risk.

What Should I Do to Resolve an Ankle Sprain?

Rest, ice, compression, and elevation (RICE) can help in the short term to reduce pain and swelling.

In the longer term, improving ankle strength, mobility, and balance is key to preventing re-injury. Exercises that restore natural movement patterns and stability are essential.

3 Steps To Healthy, Happy Feet

How To Get Started On Your Journey

Learn

Before you can take control of your foot and ankle health, you need to understand how your body should naturally function and what may be contributing to the issues you’re experiencing.

We’ve combined our most powerful education into one handy e-book we call the Guide To Foot Freedom to get you started on this journey. Click here to get free access. Furthermore, the education page linked here will provide specific training and information for your condition.

Move

The next step is to start exploring your potential through movement.

Whether you have some of our TFC training tools or not, we’ve created a library of training videos to help you restore natural function from the ground up.

Check out our free training portal here for exercise suggestions and guided routines from our Head Physiotherapist.

Restore

Lasting change starts with a clear path forward and training that meets you where you’re at, helping you stay consistent over time. That’s exactly what the Foot Restoration Program is built to deliver.

If you’re dealing with foot or ankle pain, poor balance, or limited mobility, this step-by-step plan will help you rebuild strength, restore natural function, and start feeling better, one day at a time. You’ll get guided daily exercises, weekly audio lessons that explain the why behind what you’re doing, and a progress manual to help you track meaningful change.

We’ve helped thousands of people move from frustration and discomfort to strength, confidence, and freedom — and we’d love to help you do the same. Whether you’re just starting your journey or picking it back up, this is the most powerful tool we offer to help you reclaim your feet and restore your foundation for better movement.

Learn more and start your journey today.

While our education, training, and community are an empowering way to help you start putting your feet first, everyone is different, and we always recommend seeking advice from a qualified healthcare professional who can properly assess your individual needs and determine the best treatment options for you.

👉 To find a trusted TFC Pro near you, head to our directory here: TFC Pro Directory