If you follow sports headlines, you’ve probably heard of NFL stars or basketball players sidelined due to high ankle sprains. But this isn’t just a pro-athlete problem—anyone with an active lifestyle can be susceptible to this type of injury. Whether it’s a misstep on a hiking trail or a wrong landing during a pickup game with friends, a high ankle sprain can significantly disrupt your ability to move freely and do the things you love.
Fortunately, physical therapy can provide the same type of care the pros get, allowing you to get back to your normal mobility and hobbies sooner rather than later.
What is a high ankle sprain?
Even if you know the term, you might not be able to point out where your “high ankle” actually is. While it’s easy to assume it refers to the calf or shin, a high ankle sprain actually involves the ligaments that connect your tibia (shinbone) to your fibula (the smaller bone that runs parallel to it). This area is located just above the ankle joint, hence the name. A sprain occurs when these ligaments are stretched or torn, usually due to a sudden twisting or rotational force.
You may have a high ankle sprain if you have these symptoms:
- Pain above the ankle, especially when bearing weight
- Swelling and bruising just above the ankle
- Limited range of motion
- Pain when the ankle is twisted or rotated
If any of these symptoms sound familiar, it’s important to seek a proper diagnosis from a medical professional to rule out fractures or other, more severe injuries.
What’s the difference between high and low ankle sprain?
Not all ankle sprains are created equal. While a low ankle sprain is much more common, understanding the distinctions is key to identifying what you’re dealing with.
High ankle sprains:
- Affect the ligaments just above the ankle joint (the syndesmotic ligaments between the tibia and fibula).
- Pain worsens with twisting or rotational movements.
- Often caused by sudden twisting or outward rolling of the ankle during high-impact activities.
Low ankle sprains:
- Affect the ligaments on the outside of the ankle joint (lateral ligaments).
- Pain typically centers around the outside ankle bone.
- Often caused by rolling the ankle inward, such as during a misstep or uneven terrain.
How long does a high ankle sprain take to heal?
How long an ankle sprain takes to heal depends on several factors, and seeking treatment is key to getting back on your feet as soon as possible. The biggest factor in your recovery timeline is just how severe the sprain (tear) is:
- Mild sprain (Grade 1): Full recovery can take around 4 to 6 weeks.
- Moderate sprain (Grade 2): Expect a healing time of 6 to 12 weeks.
- Severe sprain (Grade 3): These injuries may require surgical intervention and could take 3 months or more to heal.
Physical therapy for high ankle sprain
Treating a high ankle sprain goes beyond simply avoiding walking on it—it’s about complete rehabilitation of the area. Proper physical therapy can help accelerate healing and prevent future injuries.
Although each person is unique and will have a personalized plan that’s tailored to their health condition and goals from recovery, a physical therapy treatment plan might include:
- Ankle and calf exercises
- Therapeutic stretches
- Joint mobilization
- KT tape for high ankle sprain
- Active recovery exercise techniques (aquatic therapy, etc.)
- Balance training
Not everyone has access to the same level of athletic care as the Steelers, but with consistency and a personalized approach, you’ll be feeling back to normal in no time.
Ankle pain therapy in Pittsburgh
Injury recovery is never a one-size-fits-all process, especially when it involves something as specific as a high ankle sprain. That’s why the team at Panther focuses on providing one-on-one care to everyone, giving you the consistency you need to make real progress quickly.
If you’re in pain and still aren’t sure exactly what’s wrong or how you can treat it on your own, our team is here to help. Physical therapy is an accessible and affordable option compared to more invasive or medicated treatments. Get all the details by calling the clinic closest to you or by requesting an appointment online today.
