Ankle Pain from Tennis
Following a lateral ankle sprain involving the anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL), it is common to experience pain, swelling, bruising, and difficulty bearing weight during the early stages of recovery. This occurs because the injured ligaments are healing while the surrounding muscles and joints respond with inflammation and temporary instability. Many individuals notice tenderness on the outer side of the ankle, stiffness after periods of rest, and reduced balance or confidence when walking, especially on uneven surfaces. Although these symptoms may feel concerning, they are a normal part of the healing process. With appropriate rehabilitation, progressive strengthening, balance training, and guided mobility exercises, ankle stability, function, and confidence during daily activities and sports can gradually improve over time.
Following a lateral ankle sprain involving the anterior talofibular ligament (ATFL) and calcaneofibular ligament (CFL), the injured ligaments enter a healing phase as the body repairs the damaged fibers. During this stage, inflammation, swelling, and bruising develop around the outer ankle, which can lead to pain, stiffness, and reduced range of motion. The injury may also temporarily affect the muscles and proprioceptive (balance) system around the ankle, resulting in weakness, instability, and decreased confidence during weight-bearing activities. As healing progresses, the ligaments gradually regain strength; however, movements such as walking on uneven surfaces, changing direction, running, or jumping may initially feel uncomfortable or unstable. This response is a normal part of the body's tissue healing and recovery process. With progressive rehabilitation, including mobility exercises, strengthening, balance training, and a gradual return to activity, ankle stability, function, and overall performance can improve significantly.
How We Treat It
Phase 1: Protect the Ligaments and Reduce Pain
In the early stage following a lateral ankle sprain, our primary focus is to protect the injured ligaments while reducing pain, swelling, and inflammation. We guide you on appropriate weight-bearing, ankle support or bracing if required, and strategies to manage symptoms. Gentle ankle mobility exercises and soft tissue treatment may be introduced to minimise stiffness, maintain joint movement, and promote healing without overstressing the injured ATFL and CFL.
Phase 2: Restore Mobility, Strength and Stability
As the ligaments heal, rehabilitation focuses on restoring full ankle range of motion, improving lower limb strength, and rebuilding dynamic stability. Progressive strengthening exercises target the ankle, calf, and hip muscles, while balance and proprioception training help retrain the body's ability to control the ankle during movement. This phase is essential for reducing the risk of recurrent ankle sprains and restoring confidence during daily activities.
Phase 3: Return to Tennis and High-Level Performance
Once adequate strength, balance, and movement control have been achieved, rehabilitation progresses to tennis-specific activities. We gradually introduce higher-level exercises such as hopping, jumping, agility drills, lateral movements, acceleration and deceleration, and change-of-direction training to prepare the ankle for the demands of tennis. A structured return-to-sport program ensures the ankle can tolerate the repetitive cutting, pivoting, and landing required during play. Our goal is to help you return to tennis safely, confidently, and with a reduced risk of re-injury while optimising overall lower limb performance.
Meet Elice Jesslyn
Elice is a 28-year-old who enjoys staying active through tennis, golf, and skiing. During a tennis match, she accidentally stepped on a stray tennis ball left on the court, severely spraining her ankle and tearing two ankle ligaments.
She came to Akeso within the first week after her injury. Her rehabilitation began with manual therapy to reduce pain and swelling before progressing into a structured strengthening and functional program, helping her rebuild stability and confidence for a safe return to sport.
★★★★★
“I’ve been coming to Akeso since my first week of injury. At the beginning, it was mostly manual therapy to help reduce the swelling. Now I’m in the strengthening and functional phase, doing more exercises so I can get back to playing sports. Every session is challenging—in a good way. Today’s workout was a full session, so I’m super tired, but I already feel so much more comfortable with my ankle.”
— Elice, 28, Jakarta
Don't let pain limit your daily life. Let our team help you find the cause of your pain and create the right treatment plan for lasting results.
