SupremeAn ankle that never quite recovered?
You rolled it months ago, maybe years. The swelling went, so you got on with it. But it's still stiff on stairs and squats, it aches after football or a long walk and every uneven pavement makes you wonder if it's going to go again.
Nick Monczakowski 4.9 from 74 Google reviews · 13+ years
The swelling went. The problem stayed.
It stiffened as it healed.
While you protected it, the ankle lost movement. Without getting it back, squats, stairs and running feel blocked.
Your balance switched off.
A sprain damages the tiny sensors that tell your brain where your ankle is. Without retraining, it rolls more easily.
Everything above compensates.
A stiff ankle pushes the strain up into your calf, knee and hip. That's often where the new aches come from.
The one-leg balance check.
Stand near a wall or a worktop in case you need it. It isn't a diagnosis, just a quick way to compare sides.
Stand on one leg
Barefoot, knee soft, arms by your sides. Count how long you can hold it steadily, up to 30 seconds.
Swap sides
Do the same on the other leg. A big difference between sides is common after a sprain.
Close your eyes
Only if the first part felt easy and only near support. Most people find out quickly which ankle needs work.
Movement back. Wobble gone.
Calf & soleus
Tight calves limit how far your ankle bends. Releasing them often frees up squats and stairs straight away.
Shins & peroneals
The muscles that steady the ankle and catch you when it starts to roll.
Foot
Work through the arch and around the ankle to ease stiffness.
RockTape & balance
Taping for support while you rebuild, plus simple balance drills so it stops rolling.
Uneven ground and quick feet.
Footballers
Tackles, turns and uneven pitches.
Netball & basketball
Landing on someone else's foot is a classic.
Runners & hikers
Trails, kerbs and potholes.
Racket sports
Quick sideways changes of direction.
Dancers
Hours on the balls of the feet.
Everyday slips
A missed step or a kerb in the dark.
Ankle myths. Busted.
“It's just a weak ankle.”
Tap to flip →Usually it's an ankle that was never retrained after a sprain. Balance and strength can be rebuilt.
“An old sprain is too late to treat.”
Tap to flip →Stiffness and poor balance from years ago still respond to treatment and the right exercises.
“I'll just wear a support forever.”
Tap to flip →Supports help short term. Retraining the ankle means you won't need one.
One hour. A steadier ankle.
- 01
Talk
Old sprains, what you play and when it bothers you.
- 02
Assess
How your ankle bends, how you balance and how your calf, knee and hip are coping.
- 03
Treat
Release of the calf, shins and foot to restore movement.
- 04
Plan
Balance drills and strength work you can do while the kettle boils.
Moving freely. In their words.
“By the end of my sessions I understood how other parts of my body had been compensating and the massage solved the issue with my knee.”
Jo · Knee“Not just trying to workout the issues I came in with but getting a really good understanding of what was causing them and how to stay on top of them.”
Ed G. · Google review“Our experience has been that as a result of Nick's treatments, we have managed to recover much faster as compared to relying on classical physiotherapy or other treatments.”
Maarten · Family of clientsBefore you book for your ankle.
Can sports massage help ankle pain after a sprain?
Yes, once the early swelling has settled. Treatment restores movement in the ankle and the muscles around it. Combined with balance and strength work, it helps stop the ankle rolling again.
My sprain was years ago. Is it too late?
No. Stiffness and poor balance from an old sprain still respond well to treatment and the right exercises.
How soon after a sprain can I come in?
For a mild sprain, usually after the first few days once the swelling is going down. If you couldn't walk on it or the bone is tender, see your GP or a minor injuries unit first.
How many sessions will I need?
Most stiff ankles feel noticeably better after one session. Rebuilding balance usually takes 3 to 4 sessions with simple drills at home.
Where is the practice?
Beverley Road, New Malden KT3 4AW. About a 10-minute walk from New Malden station with free street parking nearby. Open Monday to Friday, 11am to 7pm.
When to see your GP first
Call 999 or go to A&E straight away if you have you can't put any weight on it after an injury, or the ankle looks out of shape.
Call NHS 111 or see your GP before booking if you have ankle pain with any of these:
- Tenderness right on the ankle bones after a fall or twist
- A hot, red, swollen ankle without any injury
- Numbness or tingling in your foot
- The ankle keeps giving way despite exercises
Not sure? WhatsApp Nick a quick description first. If massage isn't the right first step, he'll tell you before you book.
Ankle pain travels.
Trust your ankle again.
- £80 first session, assessment included
- Mon–Fri 11am–7pm
- Near New Malden station · free street parking
- Personal reply from Nick, usually same day
“Has been great for me not only helping me heal but also helping me to understand how to fix it and how it happened.”