Ankle pain is one of the most common musculoskeletal complaints. It can happen after a sudden twist, build gradually from overuse, or linger long after an injury should have healed. Because ankles bear weight every day, even mild pain can affect walking, work, exercise, and overall quality of life.

Unfortunately, many people receive confusing or misleading advice about ankle pain. Between unreliable websites, social media shares, and word of mouth, many myths tend to get repeated that often provide inaccurate information about ankle injuries. Believing these myths can delay recovery, increase fear of movement, or push people toward unnecessary treatments.

Physical therapy is one of the safest and most effective ways to manage ankle pain across a wide range of conditions. Through targeted exercise, hands–on care, and education, physical therapy helps restore mobility, strength, and confidence. Knowing fact from fiction is an essential first step in your recovery from ankle pain, which is why we have provided some of the most common myths about these conditions and the truth behind them.

Myth 1: “An ankle sprain is minor and doesn't require treatment”

Ankle sprains are often dismissed as minor injuries, especially if swelling decreases after a few days. In reality, ankle sprains are one of the most commonly mismanaged injuries.

Research shows that up to 70 percent of untreated ankle sprains lead to lingering weakness, repeated sprains, or a feeling that the ankle “gives way.” Without proper rehabilitation, the ligaments may heal poorly, and the muscles that stabilize the ankle can remain weak.

Physical therapy can address these issues by:

• Reducing swelling and restoring normal joint motion
• Strengthening stabilizing muscles
• Improving balance and proprioception to prevent re–injury

Ignoring a sprain not only increases the risk of future injuries but may also contribute to long–term joint changes, including early arthritis.

Myth 2: “If my ankle X–ray is normal, nothing is wrong”

X–rays are excellent tools for identifying fractures, but they do not show everything. Ligament injuries, tendon irritation, cartilage damage, and nerve–related problems often do not appear on standard imaging. A normal X–ray does not mean pain is imagined or insignificant. Ongoing symptoms such as swelling, instability, stiffness, or pain with walking still indicate that something is wrong.

Physical therapists focus on function over images. They assess how the ankle moves, how weight is distributed during walking, and how strength and balance contribute to symptoms. Early rehabilitation based on these findings often prevents minor issues from becoming chronic problems.

Myth 3: “I should avoid moving or putting any pressure on my painful ankle”

Rest plays an important role immediately after a significant injury, especially when swelling and pain are high. However, prolonged inactivity often does more harm than good. Avoiding movement for too long can lead to joint stiffness, muscle weakness, and delayed healing.

Most ankle pain responds better to controlled, gradual movement, not total rest. Practical strategies include:

• Avoiding movements that sharply increase pain while maintaining gentle range–of–motion exercises
• Gradually strengthening the ankle and surrounding muscles
• Using braces or supportive footwear temporarily when needed

As physical therapists, we help determine how much movement is safe and appropriate. Our goal is to strike a balance between protecting injured tissue and keeping the ankle mobile, which helps patients return to daily activities more quickly and safely.

Myth 4: “Surgery is the only solution for chronic ankle pain”

Surgery is sometimes necessary, but it is required far less frequently than many people assume. The majority of chronic ankle pain cases improve with conservative care.

Studies consistently show that structured physical therapy improves pain and function for conditions such as:

• Chronic ankle instability
• Tendonitis and tendinopathy
• Mild to moderate ankle osteoarthritis

Surgery is typically reserved for cases involving severe structural damage, significant instability, or symptoms that do not improve after appropriate rehabilitation. Even when surgery is required, physical therapy before and after the procedure improves outcomes, reduces complications, and speeds recovery.

Myth 5: “Ankle pain is always caused by trauma or a recent injury”

Not all ankle pain comes from rolling an ankle or falling. Many cases develop gradually without a clear injury. Common non–traumatic contributors include:

• Tendon overuse or degeneration
• Arthritis or joint stiffness
• Nerve irritation
• Poor footwear or training errors
• Biomechanical issues higher up the chain, such as hip or knee weakness

Physical therapists take a whole–body approach. They identify contributing factors beyond the ankle itself and design treatment plans that correct movement patterns, reduce strain, and support long–term recovery.

Follow the Facts and Schedule an Appointment Today

Ankle pain myths can create fear, delay care, and lead to unnecessary imaging, injections, or surgery. In reality, most ankle conditions respond well to early, structured physical therapy. By addressing strength, mobility, balance, and movement habits, physical therapy helps reduce pain, restore function, and prevent future injuries. Education plays a key role, replacing fear and misinformation with confidence and clarity.

If you are currently dealing with ankle pain, whether sudden or persistent, give us a call to discuss your problem and schedule an appointment. A thorough evaluation can identify the true cause of your symptoms and create a plan to help you move with strength, stability, and confidence again.

References and Further Reading

1. TheSportJournal.org
2. My.ClevelandClinic.org
3. www.ChoosePT.com