Recovering from a High Ankle Sprain: A Champion’s Perspective

When you’re a competitive powerlifter, the idea of an injury taking you out of the game feels almost unbearable. For me, it wasn’t just any injury — it was a high ankle sprain, a deceptively debilitating setback that tested every ounce of my patience and determination.

It happened at the worst possible moment: after my 3rd squat attempt (which was a personal record) at the IPL World Championship in Athens, Greece. I had been preparing for this meet for months, fine-tuning every aspect of my performance. As I celebrated and jumped in excitement, my foot slipped on the platform. I felt a sharp, searing pain shoot up my leg. Adrenaline carried me through the rest of the meet, but as soon as I stepped off the platform, the pain was undeniable. By the time the medal ceremony concluded, my ankle was swollen, and walking was nearly impossible.

A visit to a local sports physician confirmed the diagnosis: a high ankle sprain, with the potential to keep me sidelined for months. The thought of leaving Greece without finishing the meet kept me going.

Building a Recovery Plan

My recovery started with a clear plan, crafted by my physical therapist and coach upon my return home. The focus was on reducing inflammation and regaining mobility while preventing muscle atrophy. The first week was all about rest, ice, compression, and elevation (the R.I.C.E method). It felt counterintuitive to sit out, but I reminded myself that healing was my top priority.

As the swelling decreased, I transitioned into active rehabilitation. This involved range-of-motion exercises, gentle stretches, and eventually, resistance band work. At every stage, I worked closely with my therapist to ensure I wasn’t overdoing it. Communication became critical — any new pain or discomfort was addressed immediately to avoid setbacks.

Staying Mentally Strong

One of the biggest challenges wasn’t physical; it was mental. Powerlifting is as much a mental game as it is physical, and being forced to step away from my usual routine left me feeling frustrated and disconnected. To stay positive, I leaned into visualization techniques, imagining myself returning to the platform stronger than ever. I also used this time to focus on other aspects of my training, like mental preparation and nutritional fine-tuning.

Gradual Return to Training

After six weeks, I was cleared to start light weight-bearing exercises. The first time I picked up a barbell again, I felt a mix of joy and trepidation. My coach emphasized the importance of controlled movements and proper form. Initially, I worked with significantly lighter weights, focusing on rebuilding strength in my ankle and surrounding muscles.

Progress was slow but steady. Over the following months, I incorporated more compound movements, ensuring I’d regained stability and strength before attempting heavier lifts. I learned to listen to my body more attentively, taking rest days when needed and celebrating small victories.

Lessons Learned

Looking back, the experience of recovering from a high ankle sprain taught me valuable lessons about resilience and adaptability. It reinforced the importance of a holistic approach to health, one that considers physical, mental, and emotional well-being. I also gained a newfound respect for the process of healing — a reminder that sometimes, the best way to move forward is to first take a step back.

Now, as I step onto the platform again, I’m stronger, not just physically but mentally. This injury reminded me why I fell in love with powerlifting in the first place: it’s not just about the weights you lift but the challenges you overcome along the way.