Our Strength and Conditioning Gym & Sports Rehab Facilities In Bundoora & Ringwood Help You Get Back To Sport & Maximise Your Performance
Excellent coaching and great programs set made for improving performance in your chosen sport, good facility and awesome vibes. - Angus
Our Performance Consultants Are In The Corner Of Every Aspiring Athlete. We Provide A Complete System For Sports Performance, With Strength & Conditioning, Sports Physiotherapy, Concussion Management and Recovery Services At Our Facility.
High Performance Training Throughout Your Entire Season.
Sport Specific Injury Management & Prevention
Keeping Your Brain Safe With Up To Revolutionary Concussion Care
High Performance Training Throughout Your Entire Season.
Sport Specific Injury Management & Prevention
Keeping Your Brain Safe With Up To Revolutionary Concussion Care
We offer comprehensive coaching, team support, and science-backed tools to enhance every facet of life for all those we serve.
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Professional Athletes
With our experts and your commitment, athletes at our Bundoora & Ringwood facilities will excel in sports performance.
Lateral ankle sprains are one of the most common injuries in sport — yet also one of the most underestimated. Without proper rehabilitation, a rolled ankle can easily become a recurring problem that affects your speed, agility, and confidence on the field.
If you’ve rolled your ankle during footy, basketball, netball, or running, here’s what you need to know about rehabbing an ankle sprain the right way — and how to avoid long-term issues.
A lateral ankle sprain occurs when your foot rolls outward (inversion), overstretching or tearing the ligaments on the outside of the ankle. The anterior talofibular ligament (ATFL) is the most commonly injured, and the calcaneofibular ligament (CFL) may also be involved in more severe sprains.
This mechanism typically occurs during:
Sudden changes in direction
Landing on an unstable foot
Contact during sport
Running on uneven ground
After an ankle sprain, you may notice:
Swelling and bruising on the outer ankle
Sharp pain when bearing weight or pushing off
Difficulty walking, running or jumping
A feeling of weakness or instability during movement
Loss of strength or balance on the injured side
These symptoms can vary depending on the severity of the ligament damage, but even mild ankle sprains need a structured rehab plan to prevent long-term instability.
Rehabbing a lateral ankle sprain requires more than just rest and ice. A full recovery involves rebuilding strength, stability, and confidence through progressive loading and movement retraining.
Your rehab should target the peroneals, calf muscles, and intrinsic foot stabilisers to protect against future ankle rolling during sport.
Exercises like single-leg stance, wobble board drills, and reactive balance tasks help restore joint control and reduce the risk of re-injury.
At Pivot, we integrate cutting drills, landing control, and change-of-direction exercises to get you back to full speed with confidence.
Research shows that over 70% of athletes who don’t complete proper ankle rehab will experience another sprain. Rushing back into training without regaining full strength, balance and control sets you up for future problems.
With expert guidance, you’ll not only reduce your risk of re-injury — you’ll perform better than before.
Our ankle injury rehab programs are built specifically for athletes. You’ll receive:
1:1 physiotherapy with sport-specific rehab planning
Gym and turf-based strength and landing progressions
Return-to-play testing including hop and agility benchmarks
Whether you're local to our Bundoora or Ringwood clinic — or training remotely — we can guide your recovery every step of the way.
A rolled ankle isn’t just a minor setback. If you want to stay on the field, avoid recurring injuries, and play at your best, structured rehab is non-negotiable.
At Pivot, we don’t do quick fixes — we do high-performance return-to-sport rehab.
We’d love to hear from you. We consult for individual athletes and sports teams. Tell us what you’re looking for, and we’ll guide you to the services that are right for you (even if that's not with us!).
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