Medical Disclaimer: PhysiotherAIpy provides general wellness guidance only and is not a substitute for professional medical diagnosis or advice.
Ankle Sprain Rehab Exercises
Regain balance and strength after an ankle sprain with phased rehab.
Progress from gentle mobility to balance and strength as pain allows.
Common symptoms
- Ankle swelling/tenderness
- Instability on uneven ground
- Pain with running/jumping
Likely causes
- Inversion sprain
- Ligament laxity
- Poor balance after injury
Exercises
Ankle Alphabet
1–2 rounds daily
- Sit, leg supported.
- Trace the alphabet with your foot slowly.
- Stay pain-free.
Why this helps: Restores ankle mobility gently.
Calf Raise (Both Legs, then Single)
3 sets of 12
- Hold support, rise onto toes.
- Lower slowly; progress to single-leg as pain allows.
- Keep weight evenly distributed.
Why this helps: Strengthens calf/foot for push-off and stability.
Single-Leg Balance
3–4 holds per leg
- Stand on injured leg, slight knee bend.
- Hold 20–30s; progress eyes closed or unstable surface.
- Repeat both sides.
Why this helps: Retrains balance/proprioception to prevent re-sprain.
Safety first
- Avoid high-impact until you can hop pain-free.
- Seek medical review if swelling/pain persist or if you cannot bear weight.
FAQs
When to run again?
When you can calf-raise and hop pain-free, and balance is solid for 30s single-leg.
Taping or brace?
Support can help early; wean as strength/balance return.