Sprains: they’re the injuries that make you feel both unlucky and a little bit silly. One second, you’re stepping off a curb or reaching for something too quickly; the next, you’re clutching a joint and hoping no one saw what just happened.
But here’s the thing—sprains aren’t just minor setbacks. If they don’t heal properly, they can lead to chronic instability, long-term weakness, and a frustrating cycle of re-injury. This is where physiotherapy comes in: not just to get you back on your feet but to make sure you stay there.
So, let’s break it down: the most common sprains, what’s really happening inside your body, and how a good physio plan can stop that “one little twist” from turning into months of pain.
Ankle Sprains: The Most Common Sprain in the World
What Actually Happens?
Your foot rolls the wrong way, stretching or tearing the ligaments that hold your ankle together. Most commonly, it’s the lateral (outer) ligaments that take the hit, but if you’re really unlucky, you could have a high ankle sprain, which is a completely different level of stubborn.
Click here for a more comprehensive guide to ankle sprains – and info on how to identify them.
Why They Keep Happening
Once you’ve sprained an ankle, it’s more likely to happen again. Weaker ligaments + reduced proprioception (your body’s ability to sense movement and position) = higher risk of re-injury.
How Physiotherapy Helps
- Swelling & Pain Reduction – Early treatment includes manual therapy, compression techniques, and specific exercises to get rid of swelling and restore movement.
- Strength & Balance Training – If your ankle isn’t retrained properly, it stays weak. Physios use stability drills, resistance training, and neuromuscular exercises to prevent future mishaps.
- Rehabilitation for High Ankle Sprains – These take longer to heal and require a different approach—a physio will help ensure you don’t rush back too soon.
Wrist Sprains: When a Simple Fall Causes Lingering Pain
What Actually Happens?
You slip, instinctively throw out your hand to break the fall, and end up overstretching or tearing the ligaments in your wrist. These sprains are common in sports like netball, gymnastics, and even enthusiastic DIY projects gone wrong.
Why They Keep Happening
A weak, improperly healed wrist is more likely to buckle under pressure. Plus, if you don’t rehab it properly, everyday movements (typing, lifting, gripping) can cause ongoing pain.
How Physiotherapy Helps
- Reducing Stiffness & Swelling – Hands-on techniques like soft tissue mobilisation and joint mobilisation keep the wrist moving without stressing the ligaments further.
- Hand Therapy & Grip Strength Recovery – Strengthening the forearm muscles and wrist stabilisers is key to preventing future sprains.
- Controlled Loading – A physio will gradually increase weight-bearing exercises to ensure your wrist regains full function before you start doing things like push-ups or overhead lifts again.
Knee Sprains: More Than Just a Twisted Knee
What Actually Happens?
Your knee twists the wrong way, and suddenly, your ligaments are holding on for dear life. Knee sprains range from minor MCL (medial collateral ligament) strains to full ACL (anterior cruciate ligament) tears, which can sideline athletes for months.
Why They Keep Happening
Once a knee ligament has been stretched or torn, stability is compromised. Without proper rehab, you’re more likely to tweak it again—especially in sports involving cutting, pivoting, or sudden stops.
Got knee pain that doesn’t feel like a sprain? Click here for our list of other common causes.
How Physiotherapy Helps
- Swelling & Pain Management – Ice, compression, and manual therapy reduce inflammation so the joint can start moving again.
- Muscle Strengthening – Your quadriceps, hamstrings, and glutes need to be strong enough to take pressure off the knee. A physio will guide you through safe, progressive strength exercises.
- Neuromuscular Training – Teaching your body how to land, pivot, and stabilise again is key—physios use sport-specific drills to retrain movement patterns and prevent future injuries.
Shoulder Sprains: Why Your Shoulder Feels Weak and Unstable
What Actually Happens?
The shoulder is the most mobile joint in the body, which also makes it one of the easiest to sprain. Overstretching or tearing the acromioclavicular (AC) joint ligaments can result from falls, awkward lifts, or bad throwing technique.
Why They Keep Happening
Weak or unstable shoulders tend to compensate in weird ways, leading to overuse injuries, chronic pain, and even frozen shoulder if left untreated.
How Physiotherapy Helps
- Joint Stabilisation Exercises – Strengthening the rotator cuff and scapular muscles ensures better control and less strain on the ligaments.
- Mobility Work – A stiff shoulder can throw off your entire posture—manual therapy and guided stretching keep it moving properly.
- Functional Strength Training – A physio will focus on building strength in a way that mimics real-life movements (so you don’t sprain it again reaching for the top shelf).
Thumb Sprains: Small Injury, Big Impact on Daily Life
What Actually Happens?
A sudden jolt to your thumb—like catching a falling object awkwardly or a bad landing in sports—can overstretch the ulnar collateral ligament (UCL). This is known as Skier’s Thumb, but you don’t need to be on the slopes to get it.
Why They Keep Happening
A weak or unstable thumb joint makes gripping, pinching, and even basic tasks like writing or opening jars painful.
How Physiotherapy Helps
- Splinting & Taping – A physio may recommend temporary support to allow the ligament to heal properly.
- Hand & Forearm Strengthening – Targeted exercises help restore function and prevent weakness-related compensation injuries.
- Dexterity Drills – If fine motor control is affected, physios guide you through grip-strengthening techniques to improve coordination.
When Should You See a Physio for a Sprain?
Not every sprain needs medical attention, but if it’s swollen, painful, or still bothering you after a few weeks, it’s time to book in. A physiotherapist can:
- Assess the damage properly (because “walking it off” isn’t a diagnostic tool).
- Speed up healing with targeted rehab instead of random stretching.
- Stop it from happening again by improving strength, stability, and movement patterns.
Physio Connect: Keeping Your Joints in One Piece Since Day One
Sprains may be common, but that doesn’t mean you should put up with pain, stiffness, or repeat injuries. Whether you’ve just twisted something or you’re dealing with the aftermath of an old sprain that never quite healed, we can help.
Book an appointment with Physio Connect today. Your ligaments will thank you.
