19 Exercise Tips to Get You Back on Your Feet After a Sprained Ankle

When to start exercises for ankle sprains

In many cases, ankle rehabilitation exercises can begin, in part, within three days of the injury depending on the severity of the sprain. Ankle injuries can be incredibly subjective depending on the person, so it is important to consult with your doctor and make sure that you are comfortable with exercise before starting to rebuild.

The days immediately following an injury can be uncomfortable and downright painful. It is important to apply the RICE method to reduce swelling and allow time for the injury to start the heeling process.

Typically, rest time is three days. From there, it is safe to use your ankle moderately, increasing the use day-by-day, and begin to work toward recovery with the use of physical therapy, either at home or under professional supervision.

Unless you are an athlete, at-home physical therapy is usually just as effective as formal rehabilitation services. Based on this 2007 study most folks showed a full recover with no noticeable difference after one year of doctor suggested home care versus a supervised physical therapy routine.

With that said, it is important to talk over your recovery regiment with a medical professional before making a decision.

Ankle range of motion exercises

The foundation of ankle recover exercise is definitely range of motion. These easy to do exercises can be completed up to 5 times per day until you begin to feel limber with a full range of motion in the affected ankle.

1. Ankle alphabet

This exercise is great to regain range of motion, but it can also be fantastic for preventative work and is very accessible for almost anyone. Find a place where you can stretch your leg out in front of you. from there you want to draw the alphabet using the tip of your toes as the guide. This exercise can be done up to 2-3 times per day as long as it does not hurt you to complete and will help you get a lot of your range of motion back.

2. Knee motion

Take a seat and place your foot as flat as you can on the ground. With your foot in a flat position, slowly rock your knee from left to write for 2-3 minutes. This exercise will help with ligament stretching and is crucial to your recovery.

3. Towel and tissue scrunches

It is important to do this one barefoot! Take a hand towel and drop it at your feet while sitting down. Using only your toes, grab as much of the towel and squeeze it within your toes for a five count. Release, and then repeat this exercise up to 10 times.

Ankle stretching exercise

Once you are comfortable with the range of motion exercises mentioned above, it is time to begin stretching your Achilles tendon. The Achilles keeps all of the muscles and bone structure that support your ankle held together, so keeping the Achilles stretched out is invaluable.

4. Towel stretch

Just like with ankle alphabet, find a place where you can extend your leg directly in front of you. Take a bath towel or exercise band and wrap it around the top of your foot, clutching both ends of the towel and secure enough to pull on it. Pull tightly to stretch out your Achilles for up to 30 seconds.

5. Standing calf stretch

Up next is the standing calf stretch. for this one you want to face a wall or surface you can hold onto. Take one step back with your injured foot and keep your healthy foot forward, against the wall. keeping both feet planted, begin to bend the knee of your affected leg until you feel a light stretch in your calf. This exercise should be held for 30 seconds and can be done up to 3 times.

6. Heel raise

Using the same wall or stable hold as you did for the calf stretch, stand with your feet slightly apart. rise up and down using your toes about 10-20 times. The important part of this exercise is not getting through the stretch, but taking your time. It is important to rise, and fall slowly developing stability in your leg and calf muscles and stretching your Achilles.

7. One-leg balance

Return to that same wall as before and set both feet evenly, grabbing the wall for balance. slowly raise your good leg so that you are relying on your injured ankle for balance. This can be held for up to 30 seconds at first, but can vary in difficulty by stepping away from the wall and adding more time.

Ankle strengthening exercises

After getting comfortable with range of motion and stretching, it is important to build strength in your ankles before returning to your day-to-day as you knew it. There are some tools associated with the following exercises, so grab a resistance band and get ready to strengthen!

8. Elastic band push

Similar to the towel calf muscle stretch mentioned earlier in this article, the elastic band push requires you to find some space where you can stretch out and place an elastic band in the same place on your foot that the towel went before, holding the resistance band in your hands to create tension. Make sure your ankle can hang off of the edge of your sofa, table or bench. If you want to use the floor, use a foam roller or soft object to prop your foot up so you have room to move. Taking your time and moving with intention, slowly point your toes out, pushing against the resistance band you are holding in your hand. Slowly release once you have stretched to capacity and repeat 10 times. If you are experiencing weakness or tenderness, stop and give your ankle time to rest before continuing.

9. Elastic band pull

Take your resistance band and tie it or loop it somewhere stable. This can be a door knob, or a bed frame leg. Tie the other end around the top of your foot and position yourself in a position that creates tension on the band, pulling your foot away from your body. Taking your time and moving with intention, pull your toes toward your body, stretching your ankle. Slowly release and repeat 10 times.

10. Ankle out

Keep the resistance band tied up to something heavy. position yourself so that the tension now pulls your ankle in, toward your opposite leg. push against the tension creating a flicking motion with the top of your foot. Make sure you are doing this slowly and comfortably. Repeat this stretch 10 times.

11. Ankle in

The ankle in is the inverse of the previous stretch. make sure the tension from your resistance band is pulling your foot away from your opposite leg. Taking your time, pull use your ankles strength to pull your foot toward your opposite leg, pointing your toes forward, but allowing a rolling motion to occur. This can be repeated 10 times.

Ankle balance and control exercises

Balance and control is what will help you prevent a follow up injury and get comfortable moving around. The world we move through does not always present perfectly stable ground to walk on so it is important to have the ability to navigate whatever terrain you come across.

12. Basic Balance

Perch yourself up on your affected foot, bearing weight only on the ankle you have injured. Try to keep balance as best you can, while keeping arms length from a stable surface you can grab if needed. Hold this pose for up to 1 minute if possible, but it is totally fine to start with less time.

13. Balance with eyes closed

Take the same approach as in tip 12 offered, but this time do it with your eyes closed. Taking sight out of the picture is much more challenging and requires you to rely solely on your affected ankle for stability. Much like the first step of balance work, start with a lower number and work your way up to 1 minute.

14. Pillow balance

Take the same approach as in tip 12 offered, but now try it standing on a bed or couch pillow. The cushion between your foot and the floor will provide instability that your core and calf muscles will have to counteract to remain balanced. Again, try it for as long as you are comfortable, but set a goal and work toward that.

15. Pillow balance with eyes closed

The ULTIMATE CHALLENGE! Take a bit of tip 13, take a bit of tip 14, and try your best to stand on a pillow with your affected ankle with your eyes closed. This is by far the most challenging exercise within the recovery process. Take your time and make sure you have someone with you or at least something to grab onto before attempting this. As always, work your way up to 1 minute by taking your time and getting comfortable with lower time increments.

Preventative physical therapy at home

More than half of ankle injuries result in a re-injury of the same ankle. It is important to focus on preventative care and working ankle exercise and care into your regular life.

16. Buying supportive footwear

It is no secret that hightop shoes are better for ankles. If you have sustained an injury to your ankle, especially if you are participating in sports, it is very helpful to support the ankle to prevent further injury down the line.

17. Proprioception exercise

This was mentioned earlier within recovery tips, but proprioception treatment is vital to preventative care. If you want to take proprioception serious, don't flatten your pillows with daily exercise, buy a wobble cushion!

18. Incorporate both feet

It seems like a no brainer, but as you move from recovery to prevention, you MUST adapt your routine to include both ankles. there is no point in healing one ankle just to hurt another.

19. Stay limber

Regular exercise and wellness routines can help you prevent injury from top down. Yoga can keep you limber. Regular stretching can help your tendons and ligaments stay elastic and healthy. Use your body when you do not need it so it does not fail you when you do!

About using braces

Depending on the severity of your ankle injury, you will need to wear a brace, cast, or walking boot on your ankle for a period of time. Please listen to your doctor when brace options are addressed.