A lateral ligament sprain, by a long way. It happens when the ankle twists or rolls and the ligaments on the outer side get stretched beyond where they should go. Grade 1 and 2 sprains are the most common; sometimes there's a bit of muscle or tendon involvement at the same time.

First thing to do is ice and compress it with an Ice Mate as soon as possible to get on top of the swelling. Lower-grade sprains are usually managed without surgery. Start non-weight-bearing on crutches until the pain eases, and a walking boot can help you stay mobile while the ligament settles.

Apply ice and compression, using an Icemate, as soon as possible following injury to manage pain and minimize swelling.

Lower-grade sprains are typically managed conservatively, starting with non-weight-bearing using crutches until the pain eases. These sprains may require immobilization with a walking  boot that reduces pain and offers support to allow continued weight-bearing, sometimes with crutches for additional support.

This is where most people go wrong. They wait for the swelling to go and then just get back into it. That's how you end up with a chronic unstable ankle.

Once the acute phase has settled, you need to rebuild the strength and proprioception (that's balance and joint awareness) that the sprain knocked out. Focus on the peroneals, tibialis anterior and posterior, calf, and foot intrinsics with a Power Band, and work your foot mobility with a Massage Ball.

Balance exercises are non-negotiable here. Do them within pain tolerance and progress gradually. Don't rush the stability work.

The ones I take most seriously are tibia and fibula fractures, high ankle sprains (syndesmosis injuries), and high-grade lateral or medial sprains. Fractures usually come from a twist, heavy collision, or an awkward landing. They happen fast, and the body doesn't have time to protect itself. Treatment depends on the fracture type, sometimes surgery, sometimes not.

High ankle sprains and high-grade ligament injuries are common in collision sports, netball, and hard landings. Some of these need surgery, some don't. It depends entirely on severity and what the imaging shows.

For all of these: ice it with an Ice Mate, get it medically assessed immediately, and stay non-weight-bearing with a boot and crutches if walking is particularly painful.

It's a ligament injury higher up than a typical ankle sprain, affecting the ligaments that hold the tibia and fibula together above the ankle joint. You'll feel the pain at the front of the ankle, and in more severe cases at the back as well. I see it most in running and jumping athletes.

It ranges from a low-grade sprain all the way to a complete rupture. Symptoms are hard to ignore - significant pain, swelling, bruising, and you usually can't weight-bear properly. You need imaging (X-ray and MRI) to know exactly what you're dealing with.

A boot and crutches are standard; surgery is common for high-grade injuries.

It builds in clear stages. In the early phase it's about controlling pain and swelling - ice and compression with an Ice Mate, elevation, and staying within pain tolerance while you keep the surrounding muscles from switching off completely. The peroneals, tibialis posterior and anterior, calf, and foot intrinsics all need to be maintained even in the early stages.

Restoring dorsiflexion, the ability to pull your toes up, is a priority for range of motion, and it's often the movement that takes longest to come back.

As you progress, the focus shifts to lateral and multi-directional stability: balance boards, more complex movement patterns, sport-specific drills.

This final stage is what actually gets you back on the field safely, not just pain-free on flat ground.

It depends on what you've done. As a guide:

• High-grade lateral or medial ankle sprain - 8-12 weeks
  
• Syndesmosis surgery (e.g. a Tight Rope procedure) - around 16 weeks with a solid rehab program
  
• Tibia or fibula fracture - 6-9 months, depending on fracture type and how well rehab progresses

Whatever the injury, the return-to-sport stage isn't just about being pain-free. The ankle needs to be stable, strong, and moving well under the demands of your specific sport before you go back.

Ticking those boxes is what stops you coming straight back in with a repeat injury.