6 Sprained Ankle Exercises to Get You Moving Again

The road to recovery after a sprained ankle can be long and frustrating. The first thing you need to do is rest and allow your ankle to heal, but once your doctor gives you the green light, it’s important to start incorporating exercises into your routine to help strengthen your ankle and prevent future injuries (1).

Think of sprained ankle exercises as a way to rebuild the muscles and ligaments in your ankle that may have been weakened or damaged from the injury. These exercises can also help improve your balance, flexibility, and range of motion.

Here are six sprained ankle exercises to get you moving again.

Is It Good to Exercise a Sprained Ankle?

Exercising a sprained ankle is safe when approached in the right way and it’s often an essential part of the recovery process. However, timing and the type of exercises you do are key. 

Jumping into movement too soon or too aggressively can delay healing or worsen the injury. The right approach begins with rest and gradually progresses to targeted exercises that restore mobility, strength, and stability (2).

What Are Some Safe Exercises When Rehabilitating a Sprained Ankle?

Before moving forward with any of the exercises or suggestions in this article, it’s recommended that you consult your doctor or physical therapist for individualized advice for your rehabilitation, as the treatment program can vary significantly based on numerous factors. In addition, if you suffer an ankle or foot injury that requires surgery, your rehabilitation process will often be dictated by your surgeon’s rehab protocol and involve specific guidelines for things you should and shouldn’t do. It’s essential that you follow those instructions to ensure proper recovery.

That being said, early-stage ankle rehabilitation often starts with some or all of the following exercises:

1. Ankle Circles

Improves range of motion and reduces stiffness.

How to do it: 

1. Sit in a comfortable position with your leg extended in front of you. 
2. Slowly rotate your ankle clockwise in a circle. Ensure the movement is controlled, covering the full range of motion. 
3. Complete 10-15 circles, then repeat in a counterclockwise direction. 
4. Avoid fast or jerky movements to prevent strain.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

2. Alphabet Tracing

Encourages gentle movement in all directions to restore flexibility.

How to do it: 

1. Sit on a chair with your injured leg extended slightly forward. 
2. Use your big toe to “draw” the alphabet in the air. Start with small letters, then progress to larger ones as your mobility improves.
3. Repeat the sequence 1-2 times. 
4. Move at your own pace and stop if you experience sharp pain.

3. Towel Scrunches

Strengthens the small stabilizer muscles in the foot and ankle. 

How to do it: 

1. Place a small towel on the floor in front of your chair. 
2. Using your toes only, scrunch the towel up toward you in a pulling motion. 
3. Release and repeat for 10-12 reps on the injured foot.

4. Calf Stretch with Towel

Improves flexibility and relieves tightness in the Achilles tendon and calf muscles. 

How to do it: 

1. Sit on the floor with your injured leg extended. 
2. Wrap a towel around the ball of your foot, holding both ends firmly with your hands. 
3. Gently pull the towel toward you until you feel a light stretch along the back of your ankle and calf. 
4. Hold the stretch for 15-20 seconds, then release. Repeat 3-4 times.

5. Single-Leg Balance

Strengthens stabilizing muscles and improves ankle balance. 

How to do it: 

1. Stand on your injured ankle (if safe) while holding onto a sturdy surface for support. 
2. Balance for 15-30 seconds, then rest. 
3. Repeat 3 times and gradually increase the duration over time. 
4. Once comfortable, try balancing without support or on a soft surface such as a foam pad.

6. Wobble Board Exercise

Enhances balance and stability, which is essential for preventing future sprains.

How to do it:

1. Stand on a wobble board with both feet. Keep a sturdy surface or wall nearby for support.
2. Shift your weight slightly in all directions (forward, backward, side to side) to engage the ankle’s stabilizing muscles.
3. Once comfortable, try balancing on one foot for 10-15 seconds, alternating your feet as you improve.
4. Start with short sessions (1-2 minutes) and increase over time as your confidence and stability improve.

Important Notes

• Start each exercise gently and progress gradually based on your comfort level and doctor’s advice. 
• Avoid exercises that cause sharp or worsening pain. 
• Consistency, not speed, is the key to a full recovery. 
• Pair these exercises with regular check-ins with your healthcare provider to ensure you’re on track.

Read more: Forward Lunge vs Reverse Lunge: What’s Best for Your Workout Routine?

How Can I Speed up the Healing of a Sprained Ankle?

A sprained ankle needs time and care to heal properly. Rushing the process could actually make things worse, delaying your recovery or even leading to chronic instability or repeated injuries. The key is patience and following a gradual, evidence-based approach.

Start With the Basics: R.I.C.E.

Right after the injury, your focus should be on reducing swelling and protecting the ankle. This is where the tried-and-tested R.I.C.E. method comes in (3):

1. Rest – Avoid putting weight on the injured ankle. Use crutches or a brace if needed, but limit unnecessary movement.
2. Ice – Apply a cold pack for 15-20 minutes every couple of hours during the first two days. This will help reduce swelling and numb some of the pain.
3. Compression – Wrap the ankle with an elastic bandage to provide support and minimize swelling. Be careful not to wrap it too tightly.
4. Elevation – Keep your ankle raised above heart level as much as possible. This helps drain excess fluid and reduces swelling.

These steps are your first line of defense against worsening the injury. Most doctors recommend continuing R.I.C.E. for 48-72 hours before moving forward.

When to Seek Professional Help

Not every sprain is the same. Mild cases may heal within a couple of weeks, but more severe sprains could require additional support, such as physical therapy or imaging to rule out fractures. If you’re dealing with significant swelling, sharp pain, or the inability to bear weight, you should definitely see a doctor. They’ll guide you on what your ankle specifically needs.

What Is the Fastest Way to Strengthen a Sprained Ankle?

Once your doctor gives you the green light, you can slowly work toward rebuilding strength and flexibility. Healing isn’t about “going big” right away, it’s about micro-steps that prevent re-injury. Here’s how to ease into it:

• Gentle Range of Motion Exercises 

Start by moving your ankle in circular motions or tracing the alphabet with your toes. This helps loosen the joint and increases blood flow without overloading it.

• Stretching and Flexibility Work 

Gradually incorporate stretches, such as towel stretches or gentle calf stretches, to improve mobility.

Check out our guide Leg Mobility Exercises to learn more about how these simple stretches can help promote healing and help you regain strength in your ankles.

• Progressive Strengthening 

Once you’re ready, shift to light resistance bands or bodyweight exercises such as towel scrunches for your foot, or heel raises. Over time, moves such as single-leg balancing drills can help rebuild stability.

• Walking and Low-Impact Activities 

Walking on flat surfaces and later progressing to uneven terrain builds strength and balance. Activities such as swimming or cycling are great for staying active without over-stressing the joint.

• Physical Therapy Can Make a Difference

If you’re struggling to regain stability or feel unsure about how to rehab your ankle, physical therapy could be a game-changer. Physical therapists will design a personalized plan for you and also teach you how to prevent injuries moving forward. In addition to a targeted exercise program, they may incorporate manual therapy, taping, modalities, balance and stability training, education, and tools such as wobble boards to rebuild your ankle step by step.

How Long Do Sprained Ankles Take to Heal?

When it comes to sprained ankles, the healing time can vary widely depending on the severity of the injury, your overall health, and how well you stick to your treatment plan. It’s important to understand that sprains aren’t all the same – they can be categorized into three grades (mild, moderate, and severe), each of which has its own recovery timeline (4).

Grade 1 (Mild) Sprains

A Grade 1 sprain typically involves overstretching of the ligaments without tearing. There may be some mild swelling and discomfort, but the ankle remains stable. Recovery from these sprains usually takes 1-2 weeks. 

Most people can resume light activities, such as walking, relatively quickly if they rest and treat the injury appropriately with the R.I.C.E method (rest, ice, compression, and elevation) for the first 24-72 hours after the initial injury.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Grade 2 (Moderate) Sprains

Grade 2 sprains involve partial tearing of the ligaments, and they often come with more noticeable swelling, bruising, and difficulty bearing weight. Recovery here is slower and typically takes 3-6 weeks, although it can be longer. 

You may need a brace or crutches to limit unnecessary movement and support the joint as it heals, but this is at the discretion of your doctor. Physical therapy often plays a key role in helping restore strength and balance.

Grade 3 (Severe) Sprains

Severe sprains (Grade 3) occur when the ligament is completely torn. These injuries are much more serious and can lead to long-term instability if they’re not treated properly. Recovery from a severe sprain can take 3 months or longer and in some cases, surgical intervention is required to repair the ligament. Physical therapy will almost certainly be needed to regain full function and prevent future sprains.

Factors That Influence Healing Time

While the grade of the sprain is the main factor, other elements can also influence how quickly you recover:

• Age – older adults may require more time to heal due to slower tissue regeneration.
• Overall health – those with good fitness levels and healthy lifestyles may bounce back more quickly.
• Adherence to treatment – how closely you follow your doctor’s advice can make or break your recovery process. Returning to your usual activities too soon can set you back significantly.
• Rehabilitation efforts – physical therapy helps rebuild strength, improve range of motion, and prevent future injuries. Skipping this step can prolong recovery or lead to chronic instability.
• Nature of the injury – a history of previous ankle injuries can increase the likelihood of complications or longer recovery times, as the joint may already be weakened.

Should I Massage a Sprained Ankle?

Massage therapy can be beneficial for certain aspects of recovery, but the timing and technique are critical.

Experts generally recommend avoiding massage during the acute phase, which is the first 48-72 hours after the injury. During this period, the focus should be on the R.I.C.E. method – rest, ice, compression, and elevation – to manage swelling and protect the injury.

Massage may become appropriate once the acute swelling subsides, typically a few days to a week after the injury, depending on its severity. Even then, it’s essential to start with very gentle techniques and only after consulting a physician, advanced practice provider, or physical therapist.

When it’s done at the right stage of recovery, massage can have several benefits (5):

• • Improved Circulation
    Gentle massage increases blood flow to the area, helping deliver oxygen and nutrients that are essential for tissue repair.
  • Reduced Swelling and Stiffness
    Lymphatic drainage massage can help move excess fluid out of the affected area, which reduces swelling. It can also ease stiffness by loosening tight muscles and ligaments.
  • Pain Relief
    Certain massage techniques stimulate the release of endorphins, which are natural pain relievers. This can make the healing process more comfortable.
  • Prevention of Scar Tissue Build-up
    Controlled massage during the later stages of healing can help break down adhesions and scar tissue that may develop in the ligaments, which improves long-term mobility.

  While massage has its benefits, there are risks if it’s done incorrectly or at the wrong time:

  • Delayed Healing
    Applying too much pressure too early can interfere with the body’s natural recovery process and worsen inflammation.
  • Pain Aggravation
    If the technique is too aggressive, it can irritate the ligament or surrounding tissues, increasing discomfort.
  • Bruising or Damage to Vulnerable Tissues
    Sprained ankles are already sensitive, and improper massage can lead to additional tissue strain.

  It’s always a good idea to consult a healthcare professional before you start any massage therapy. A doctor or physical therapist can assess the severity of your sprain and determine whether massage is appropriate for your specific situation. They may also guide or recommend skilled professionals who are experienced in injury recovery.

Read more: 13 Full-Body Warm-Up Exercises to Boost Your Workout Performance

Is It OK to Keep Walking on a Sprained Ankle?

After a sprain, the ligaments in your ankle, which connect bones and provide joint stability, have been stretched or torn. Immediately after the injury (within the first 48-72 hours), swelling, bruising, and pain usually dominate as your body starts the healing process.

Significant amounts of walking during this acute phase can worsen the damage by stressing the injured ligaments, increasing swelling, and potentially turning a mild injury into one that is more severe.

Rest is essential in the initial phase, followed by a gradual return to activity based on professional advice.

By prioritizing proper treatment and rehabilitation, you give your ankle the best chance to recover fully, supporting long-term stability and resilience. Always listen to your body and don’t hesitate to seek guidance from a healthcare provider to ensure a safe recovery path.

Frequently Asked Questions

• 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.

The Bottom Line

Recovering from a sprained ankle requires a balanced approach. Start with rest and the R.I.C.E. method to alleviate pain and swelling in the initial phase. Gradually introduce exercises, beginning with gentle range-of-motion movements such as ankle circles, followed by strengthening exercises such as resistance band drills. Balance-focused activities, such as single-leg stands, help rebuild stability and prevent future injuries.

It’s important to proceed at your own pace, listen to your body, and avoid overloading the ankle too soon. Improper rehabilitation or skipping rest can delay recovery and increase the risk of re-injury. For the best results, always seek professional advice to tailor your recovery plan and ensure a safe return to full activity.