Ankle Sprain Injury

At Sports Physio Ireland we see a lot of people with ankle injuries. The most common clients with these injuries are just after a classic ankle sprain injury. They go over on the outside of their ankle, hear a ‘pop’ and feel pain when they try to walk. The ankle then becomes swollen over the next few hours, limiting the range of motion in the joint.

Your ankle joint has 3 ligaments that help stabilise the joint and protect you from ‘going over on it.’ An awkward fall or forced inversion injury can rupture these ligaments. Often causing bruising to the surrounding bone surface. Swelling occurs as the body realises it is injured and begins the healing process. This is why your joint swells, it is promoting blood flow to the area to initiate healing. People are often obsessed with getting rid of ankle swelling or stopping it all together, but it is necessary for the first 36 hours.

Swelling increases the temperature and pressure in the joint resulting in quite a sensitive, hot, red coloured  joint. The best course of management for an ankle sprain is take the weight off it, use crutches or a physio boot. Swelling can be controlled in the first 36 hours by keeping the foot elevated as often as possible, submerging it in a bucket of ice for one minute at least 10 times throughout day one & two after the injury has occurred. A stretchy bandage also helps in this 36 hour window to keep the swelling under control.

At this point you must try regain full joint movement, through balance and strengthening exercises after the initial 36 hours. Once you have sufficient ankle balance and strength you can progress to hopping, straight line running, followed by cutting and change of direction drills, before you return to training.

Joey Boland

Head Physiotherapist and Dublin Senior Hurler

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Neck Pain: Four Ways to Reduce The Pain

Neck pain is fast becoming more and more prevalent in modern day life. The main triggers in the rise of neck pain seen include; poor posture, reduced activity levels, and prolonged periods of sitting.

While each persons case is completely unique and is treated as such. There is often similar issues and areas of dysfunctions found from patient to patient with neck pain.

Whether your MRI scan reads ‘disc bulge’ or ‘degeneration’ etc., very often the route cause of the issue is a lot more straightforward and can be alleviated with a combination of exercise, changes in activity, and rest.

I’m certainly not a person who thinks that it’s feasible to spend all day, everyday sustaining 100% perfect posture. No chance. It’s simply not realistic. However, I do believe that by introducing simple postural cues a few of times a day, coupled with some simple exercises can make a big difference and help you on the road to full recovery!

Here are 4 of the exercises that I find to be very beneficial with some of my clients suffering from neck pain. Give them a go.

neck pain, physio dublin 2

1.) The Chin Tuck
neck pain

2.) The Band Row

scap push up, neck pain, dublin 2

3.) The Scapular Push Up

neck pain, dublin 2 physio

4.) The One Arm Lat Pull Down

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Physiotherapy for Ankle Injuries


Ankle injuries are one of the leading causes of absence from sport. Many top GAA, soccer and even pro golfer Rory McIlroy have suffered from ankle injuires througout careers. The ATFL ligament, on the outside of your ankle is one of a number of main stabilisers for the joint. Ankle injuries can be divided into three types depending on severity: grade one, two or three.


The ankle plays a crucial part in generating power during jumping, running, cutting and even a golf swing. In the case of a grade three tear, surgery may be considered. However a strong physiotherapy rehab programme has been shown to have equally good, if not better outcomes for grade three ankle injuries.


Initially, I would help the player to reduce pain around the ankle joint, swelling and restore movement. The PRICE principal can be helpful here: Protect, Rest, Ice, Compress and Elevate.


The key to returning to play  and preventing further ankle injuries is a dynamic and progressive rehab programme. This mainly involves strengthening the ankle, balance training and sports specific exercise.


The key aspects of my rehab programme are regaining full range of motion, improvement of balance and agility. This depends on the players sport of choice. Basic ways to achieve these are lunges, single leg work and plyometrics.


Ankle movement can be restored with mobilisations and by reducing swelling in the first week post injury. Balance reeducation can be initiated with jumping and landing exercises aswell as basic hopping. Agility is the final stage of physiotherapy. Here the physiotherapist must try replicate and train all movements the athlete is expected to perform when competing in their individual sport so return to top level performance is as easy as possible.


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