High Ankle Sprains: Why Stiffness Can Linger After an Injury

The Challenge of Regaining Normal Ankle Motion

High ankle sprains affect the muscles and ligaments of the tibia and fibula just above the ankle joint. Unlike traditional ankle sprains, these injuries can disrupt the stability needed for walking, running, and changing direction.  Even after the injured ligaments begin healing, tightness in the surrounding lower leg muscles may contribute to lingering stiffness and limited mobility.

Active Release Technique, Active Isolated Stretching (AIS) and ARP wave eccentric exercises will quickly improve muscle flexibility. Restoring comfortable ankle movement is an important step toward returning to everyday activities.

What Makes a High Ankle Sprain Different?

A high ankle sprain involves the syndesmosis, a group of ligaments that holds the tibia and fibula together near the ankle. These ligaments help maintain the proper alignment of the ankle joint when the foot bears weight.

The injury commonly occurs when the foot twists outward relative to the lower leg, placing excessive stress on the syndesmosis. The 3 peroneal muscles on the outside of the ankle will tear during this sudden awkward motion.  Symptoms may include pain above the ankle, swelling, difficulty bearing weight, and discomfort when rotating the foot. More severe injuries can cause joint instability and require immobilization or surgery.

Rebuilding Mobility With Active Isolated Stretching

Active Isolated Stretching (AIS) uses gentle, controlled movements to improve flexibility within the muscles surrounding the ankle. AIS may help address restrictions in the gastrocnemius, soleus, and other lower leg muscles that influence ankle motion.  Performing specific exercises at home can help to accelerate the return to normal. 

Active Release Technique (ART)  uses a localized contact during active ROM that provides a specific and localized stretch/lengthening of tissue that has become restricted due to scar tissue.  This form of stretching specific portions of a muscle is highly effective at restoring proper motion.

ARP Wave is an eccentric muscle stimulation that is very different from tens units you can purchase in the drugstore or over the internet.  This motor nerve current amplifies that motor nerve signal from the brain to the muscle.  The protective myotatic reflex is working overtime due to the injury of rolling an ankle.  Tight muscle that is restored can be lethargic in its muscle firing as it hasn’t been able to perform quick contractions due to scar tissue.   The ARP wave accelerates the muscles adaptation to quick contraction and lengthening movements. 

Treatment focuses on gradually restoring comfortable movement without placing excessive stress on the healing ligaments. You will learn the appropriate home stretches to maintain flexibility between visits. When Calf Tightness Restricts Ankle Motion

The gastrocnemius and soleus muscles connect to the heel through the Achilles tendon and play important roles in walking, standing, and pushing off the ground. When these muscles become tight, they can restrict ankle dorsiflexion, the movement that brings the top of the foot toward the shin.

Limited dorsiflexion can make everyday movements such as descending stairs or squatting more difficult. Following a high ankle sprain, this restriction may develop alongside joint stiffness, swelling, or reduced activity during recovery. Identifying the source of limited motion helps determine which tissues need attention.

Breaking Compensatory Movement Habits

After an ankle injury, people sometimes change how they walk to avoid discomfort. They may shorten their stride, turn the foot outward, or shift more weight onto the opposite leg.

These adjustments can persist even after pain decreases, particularly when ankle motion remains limited. Rehabilitation may include gait training, balance exercises, and progressive strengthening to help restore coordination and confidence during weight-bearing activities. Stretching can complement these exercises by addressing muscle tightness, but it cannot replace the ligament healing, stability, and strength needed for a safe return to activity.

Moving Forward With Greater Confidence

Lingering ankle stiffness can make returning to normal activities frustrating. Addressing lower leg muscle restrictions as part of a comprehensive rehabilitation plan may help restore comfortable movement after a high ankle sprain. Contact Performance Care Stretch Clinic to learn whether Active Isolated Stretching (AIS), ART, ARP Wave or all three are appropriate for you.