One of the most common sporting injuries is a sprain to the ligaments on the outside of the ankle. This occurs when the ankle 'rolls' outwards and the ligaments are overstretched. This is often caused by weakness in the ankle when it is put in a more challenging situation, for example, stepping in a hole or off a curb.

1. Improve position sense with static and dynamic balance exercises

2. Ensure adequate ankle range with stretches and mobility

3. Ensure good strength in hip, knee and ankle stabilising muscles

4. Train sports specific movements for court and field sports, ie. Change of direction, agility

5. Warm up adequately before a game or training session

It is best to see a physiotherapist ASAP after injury to assess the damage, get appropriate treatment and rehabilitation to get the best recovery.

1. Walk if you can tolerate taking weight on the foot - Crutches should only be used if pain stops walking

2. Application of protective taping will allow safe walking sooner

3.  Compression and elevation are key to reducing swelling

4. Ice is beneficial for pain relief. If it helps, use it.

5. Do not take anti inflammatory medication in the first 36 hours, as this delays healing.

6. Complete a full rehabilitation program. Due to poor management, up to 75% of people experience recurrent injury or develop chronic symptoms.