How do you rehabilitate a sprained ankle?

Rehabilitation of a sprained ankle can vary significantly, depending on the severity of the injury and several individual factors. In nearly all cases, it involves a phased approach. The typical overview of the timeline starts with the R.I.C.E. method (rest, ice, compression, elevation) to manage swelling and pain during the first 48-72 hours ( 4 ). Range-of-motion exercises, such as ankle circles, are then introduced, followed by strengthening exercises, such as towel scrunches or resistance band movements. Balance exercises, such as single-leg stands, are typically integrated when appropriate to rebuild stability. Physical therapy can provide a structured individualized plan to ensure a safe and effective recovery.

When should you start to exercise after a sprained ankle?

You can typically start gentle exercises, such as range-of-motion movements, 3-5 days after the injury, once the swelling reduces and pain subsides. Strengthening and balance exercises should follow as directed by a healthcare provider, depending on the severity of the sprain. You should always progress gradually and avoid overloading the ankle too early.

How can you strengthen ankle ligaments after injury?

To strengthen ankle ligaments after injury, you should engage in exercises that target stability and support. Use resistance bands for movements such as dorsiflexion, plantarflexion, and side stretches (eversion and inversion) and add balance exercises, such as standing on a wobble board or performing single-leg drills when appropriate. Consistent stretching and strengthening, combined with professional guidance, will rebuild ligament strength over time. Our previous post, Ankle Strengthening Exercises , features several simple exercises you can try.

What worsens a sprained ankle?

Walking or bearing weight too soon, skipping rest, or engaging in high-impact activities can worsen a sprained ankle. Ignoring the need for a brace or proper support and failing to follow rehabilitation exercises can lead to chronic instability or re-injury. You should always listen to your body and follow medical advice in order to prevent setbacks.