Ankle strains are among the most commonly encountered musculoskeletal injuries encountered by active people in Buxton, the Peak District and across Derbyshire. Whether you’re a weekend warrior playing football on the local pitches, a trail runner navigating uneven Peak District terrain, or simply twisted your ankle stepping off a kerb, ankle strains can be painful, frustrating and slow to heal without the right care.
At Buxton Osteopathy Clinic, we specialise in helping patients with ankle strains recover quickly, return to their favourite activities, and reduce their risk of future injury — using a blend of osteopathic hands-on treatment, exercise rehabilitation, and modern therapeutic technologies.
What Is an Ankle Strain?
An ankle strain, often referred to medically as a sprained ankle, occurs when the ligaments — the strong bands of connective tissue that stabilise the ankle joint — are stretched beyond their normal limits or partially torn. The injury most frequently happens when the foot twists awkwardly, causing the ankle to roll inward or outward
Ankle strains – inversion and eversion injuries
Typical symptoms: Acute pain on weight bearing with swelling and bruising on the outside of the ankle (these vary depending on forces involved).
It comes as no surprise that ankle strains represent one the most common ankle injuries. The most frequent accident is when you ‘turn our ankle over’ (known as an inversion injury): this will damage the ligaments that help stabilise the outside of your ankle. The severity will depend on the force of the initial trauma. This is usually demonstrated by the level of bruising and inflammation that is present. An inversion injury is most common and represents 70-85% of ankle strains.
In high-risk sports such as basketball, ankle strains and ligament damage account for up to 45% of all related injuries (35% in football). Some non-contact sports such as running also have a high incidence rate.
Obviously recovery depends on how severe the ligament damage is, but in the majority of cases both function and stability can be restored under careful management. In the acute stage inversion injuries can initially be managed using basic techniques such as PRICE (Protection, Rest, Ice, Compression and Elevation) and, if needed, the use of ant-inflammatories and pain killers as prescribed from your GP.
Key Symptoms of an Ankle Strain
Symptoms vary depending on severity but commonly include:
Pain and tenderness around the ankle, especially when standing or walking.
Swelling and bruising, often developing in the first 24–48 hours.
Difficulty weight-bearing due to pain and weakness.
Reduced range of motion and stiffness.
Instability or a feeling that your ankle may “give way”.
Severe strains (or complete ligament tears) can cause significant instability, intense pain, and may feel similar to a “pop” at the moment of injury.
Grading the Severity of Ankle Strains
Clinicians often grade ankle strains based on the extent of ligament damage:
Grade I (Mild): Minor stretching of ligament fibres, mild swelling, some discomfort on weight-bearing.
Grade II (Moderate): Partial tearing of ligaments, noticeable swelling, bruising and weakened stability.
Grade III (Severe): Complete rupture of one or more ligaments, significant pain, swelling, bruising, and often an inability to walk.
Your osteopath or GP may recommend imaging (like an X-ray or MRI) if a fracture or more serious injury is suspected.
Immediate Management: What to Do After Injury
In the first 48–72 hours following an ankle strain, early care aims to control pain and swelling while protecting the injured ligaments.
PEACE & LOVE Protocol
Modern early management approaches use:
P. Protect: Use supports, braces or limited weight-bearing to protect the ankle.
E. Elevate: Raise the ankle above heart level to reduce swelling.
A. Avoid Anti-Inflammatories: In some cases, limiting anti-inflammatory medication can help the body’s natural healing process.
C. Compress: Compression bandages help limit swelling.
E. Educate: Understand your injury and safe movement limits.
L . Load gently: As pain allows, begin light movements to prevent stiffness.
O. Optimism: Staying positive supports recovery.
V. Vascularisation: Gentle movement increases blood flow.
E. Exercise: Targeted exercises begin once swelling settles.
Always discuss medication and pain relief with your GP or healthcare professional.
Osteopathy Treatment for Ankle Strains (Buxton & Bakewell)
At Buxton Osteopathy Clinic, we combine evidence-based manual therapy, functional rehabilitation, and tailored exercise programmes to help your ankle recover faster and stronger.
Hands-On Osteopathic Care
Our clinicians assess your biomechanics — not just the ankle but the whole lower limb — to identify areas of stiffness, weakness, or compensation patterns that may contribute to ongoing instability or pain. Techniques include:
Gentle joint mobilisation to improve limited motion.
Soft tissue release to reduce muscle tension and improve circulation.
Lymphatic drainage techniques to reduce swelling.
Proprioceptive retraining to restore balance and joint awareness.
Advanced Therapeutic Options
In appropriate cases, we integrate Shockwave Therapy or other advanced modalities to support healing and reduce pain — especially for persistent symptoms or chronic instability that hasn’t responded to basic care.
Rehabilitation & Exercise Progression
Rehabilitation plays a vital role in restoring ankle strength, flexibility and balance after a strain. At Buxton Osteopathy we design custom rehabilitation plans that typically progress through the following stages:
Phase 1. Early RecoveryAnkle range of motion exercises
Light weight-bearing progression
Gentle stretching to maintain flexibility
Phase 2. Strength & Control
Resistance band exercises for peroneal and calf muscles
Balance drills such as single-leg stance
Functional movements that mimic daily activities
Phase 3. Dynamic Activities
Jogging and variable-pace walking
Sport-specific agility and direction changes
Plyometric and power drills (when ready)
Proprioceptive training, such as balance boards or unstable surfaces, is key to reducing the risk of re-injury.
Preventing Future Ankle Strains
Once you’ve experienced an ankle strain, recurrence is a common concern. Prevention strategies include:
🔹 Strengthening & Mobility Work
Continuing exercises for the muscles around the ankle improves joint stability and resilience.
🔹 Proprioceptive Training
Balance and coordination work teaches your brain and body to respond better to unexpected twists and terrain changes.
🔹 Proper Footwear
Supportive shoes for sport and everyday use help maintain ankle alignment.
🔹 Taping or Bracing
During high-risk activities, protective taping or braces can add stability while you train.
When to Seek Medical Help
Although many ankle strains heal with conservative care, seek urgent medical attention if you experience:
Severe pain or inability to put any weight on the foot.
Signs of severe ligament rupture (e.g., significant instability).
Suspected fracture (bone pain, deformity, numbness).
Symptoms that don’t improve after two weeks of rehabilitation.
GPs can organise imaging or referrals, while our clinic works with patients recovering from both acute and chronic ankle injuries.
Why Choose Buxton Osteopathy Clinic?
Located in Buxton and serving Derbyshire, Bakewell and the Peak District, we’ve been helping active locals recover from ankle strains and other musculoskeletal injuries for years. Here’s what we offer:
Specialist osteopathy care tailored to your injury and lifestyle
Advanced treatment options including Shockwave and functional rehabilitation
Experienced clinicians with a deep understanding of sports and outdoor activity injuries
Holistic assessment addressing alignment, movement patterns, and long-term stability
Convenient appointments and personalised treatment plans
Whether you’re recovering from a recent twist injury or struggling with lingering ankle instability, we can help you get back on your feet and enjoying life in and around Buxton and the Peak District.
Book an Appointment
Ready to take the next step in your recovery? Contact Buxton Osteopathy Clinic today for an assessment and tailored treatment plan. We help patients of all ages recover from ankle strains, get back to sport, and prevent future injuries.
Call: 01298 214994
