Can a Chiropractor Help My Sprained Ankle?
By Andy Park DC,
Dynamic Neuromuscular Stabilization (DNS) Specialist.
Can a Chiropractor Help My Sprained Ankle?
Sprained Ankle Recovery: Why It Takes More Than Just Rest and Ice
Hi there—I'm Dr. Andy Park, and over the past decade as a chiropractor with advanced training in functional rehabilitation and specifically dynamic neuromuscular stabilization (DNS), I’ve helped hundreds of athletes and active individuals recover from sprained ankles.
Whether you rolled your ankle stepping off a curb, twisted it during a pick-up game, or landed awkwardly on the court, I want to assure you—you're not alone, and you don’t have to settle for a long, frustrating recovery. A sprained ankle is a common injury, but too often, it's poorly managed. The truth is, how you rehab a sprain can make or break your long-term ankle health.
Let me walk you through how I approach ankle sprains in my practice—and why functional rehab and DNS can be total game-changers.
First, Let’s Talk About What Actually Happens During a Sprain
Most ankle sprains involve the lateral ligaments—especially the anterior talofibular ligament (ATFL)—when the foot rolls inward. You’ll feel pain, swelling, maybe bruising, and often a loss of stability.
If you’ve had one before, you may have noticed your ankle never felt quite the same afterward. That’s because the injury doesn’t just affect the ligaments—it also messes with your proprioception (your body’s ability to sense joint position), muscle coordination, and joint mechanics. Left untreated—or under-treated—it increases your risk of future sprains, chronic instability, and even knee or hip issues down the line.
Functional Rehab: Rebuilding the Foundation
In my clinic, I don’t just ice, tape, and send you home with a sheet of exercises. My approach is active, progressive, and tailored to your body’s unique needs.
Here's what a typical ankle sprain recovery looks like with functional rehab:
🔍 1. Detailed Assessment
First, I assess the grade of the sprain (I, II, or III), your gait, joint range of motion, and how your body is compensating. Many people shift weight away from the injured side and don’t even realize it, which creates asymmetries that affect everything from walking to squatting to jumping.
I also assess up the kinetic chain—how your hips, knees, and feet are working together. For example, a tight hip or stiff big toe could be part of why you’re prone to ankle sprains in the first place.
🦶 2. Manual Therapy + Joint Mobilization
In the early phases, I’ll use hands-on techniques to reduce swelling, improve range of motion, and calm down protective muscle spasms. That might include:
Joint mobilizations to restore proper ankle glide
Soft tissue release for the peroneal muscles, calves, and plantar fascia
Instrument-assisted soft tissue work that help to mobilize deeper layers of fascia as well and improves hydration of the tissue in the area. It can also help to modulate how your brain controls/perceives that part of your body.
Restoring ankle dorsiflexion is a huge priority—it’s often restricted after a sprain, and without it, your walking, running, and jumping mechanics suffer.
🧠 3. Proprioception and Balance Training
Here’s where a lot of traditional rehab falls short. The ligaments aren’t the only thing injured during a sprain—your nervous system’s ability to stabilize the joint also takes a hit. That’s why we train balance and joint awareness using tools like:
Single-leg stance drills
Reactive drills (like catching or tossing while balancing)
Balance boards (if appropriate)
Over time, we progress from stable surfaces to unstable ones, and from slow, controlled movement to dynamic, sport-like scenarios.
Where Dynamic Neuromuscular Stabilization (DNS) Comes In
This is where things get really exciting. Dynamic Neuromuscular Stabilization, or DNS, is a method I use to retrain how your brain and body coordinate movement—especially under load, speed, or fatigue.
DNS draws on principles from developmental kinesiology (how we learn to move as infants) and uses very precise, neurophysiological patterns to restore ideal motor control. In other words, we’re not just strengthening your ankle—we’re reprogramming your body’s movement software.
For example:
We may start with closed-chain exercises in a prone or side-lying position to activate deep stabilizers.
As your control improves, we move to crawling patterns, half-kneeling, and standing movements that challenge balance, core engagement, and joint alignment all at once.
Eventually, we incorporate functional movements like squats, lunges, lateral hops, and change-of-direction drills—but with much more precision and stability.
This kind of training helps your body re-learn how to dynamically stabilize the ankle, even during quick changes in direction, uneven surfaces, or unpredictable movements—key for preventing re-injury.
Real Recovery = Movement That’s Better Than Before
As we progress your rehab, the goal isn’t just to get rid of swelling or pain. It’s to help you move better than before you got hurt.
That means:
Restoring full range of motion
Improving strength through the foot, ankle, and hip
Enhancing movement patterns in walking, running, jumping, and landing
Building true confidence in your ankle’s stability
Many of my patients tell me that after going through this kind of care, not only does their ankle feel solid again—but they notice better balance, smoother running, and more power in their sport.
Long-Term Protection: Don’t Just Rehab—Injury proof It
One of the most rewarding parts of my job is seeing people return to the activities they love without fear. Whether you're a weekend warrior or a competitive athlete, a well-rehabbed ankle shouldn't be something you worry about.
To help ensure you stay injury-free long-term, I often include:
Maintenance drills to keep your proprioception sharp
Corrective exercises for underlying dysfunctions (e.g., weak glutes, limited hip mobility)
Sport-specific movement prep so you're ready for game day
Final Thoughts: You Deserve More Than Ice and Rest
A sprained ankle may seem like a minor setback—but if you’re active, it deserves serious attention. With the right care—including functional rehab and dynamic neuromuscular training—you can heal faster, move better, and prevent the dreaded “chronic ankle instability” that sidelines so many.
If you’ve recently sprained your ankle—or have one that never fully recovered—I’d love to help you build a plan that works for your goals and lifestyle. Recovery isn’t just about getting back—it’s about coming back stronger.
Let’s get you there.
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