Troy Hurst holds a Doctorate in Physical Therapy from Carroll University. He is a physical therapist specializing in both athletic and vestibular rehabilitation with an emphasis on performance running.
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 recover, 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).
Recovery workouts are designed as a complementary routine and should not be considered a substitute for medical treatment or advice. They may not address individual health conditions. Please consult with a healthcare professional for any specific medical concerns or before starting any new exercise program.
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.
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 recovering or worsen the injury. The right approach begins with rest and gradually progresses to targeted exercises that restore mobility, strength, and stability (2).
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:
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2. Alphabet Tracing
Encourages gentle movement in all directions to restore flexibility.
How to do it:
3. Towel Scrunches
Strengthens the small stabilizer muscles in the foot and ankle.
How to do it:
4. Calf Stretch with Towel
Improves flexibility and relieves tightness in the Achilles tendon and calf muscles.
How to do it:
5. Single-Leg Balance
Strengthens stabilizing muscles and improves ankle balance.
How to do it:
6. Wobble Board Exercise
Enhances balance and stability, which is essential for preventing future sprains.
How to do it:
Read more: Forward Lunge vs Reverse Lunge: What’s Best for Your Workout Routine?
A sprained ankle needs time and care to recover 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 approach.
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):
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.
Not every sprain is the same. Mild cases may recover 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.
Once your doctor gives you the green light, you can slowly work toward rebuilding strength and flexibility. Recovering isn’t about “going big” right away, it’s about micro-steps that prevent re-injury. Here’s how to ease into it:
Start by moving your ankle in circular motions or tracing the alphabet with your toes. This helps loosen the joint without overloading it.
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 recovery and help you regain strength in your ankles.
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 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.
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 customized 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.
When it comes to sprained ankles, the recovery 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).
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.
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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 recovers, but this is at the discretion of your doctor. Physical therapy often plays a key role in helping restore strength and balance.
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.
While the grade of the sprain is the main factor, other elements can also influence how quickly you recover:
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):
While massage has its benefits, there are risks if it’s done incorrectly or at the wrong time:
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
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 recovery 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.
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 customized plan to ensure a safe and effective recovery. 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. 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. 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.Frequently Asked Questions
How do you rehabilitate a sprained ankle?
When should you start to exercise after a sprained ankle?
How can you strengthen ankle ligaments after injury?
What worsens a sprained ankle?
Recovering from a sprained ankle requires a balanced approach. Start with rest and the R.I.C.E. method to alleviate discomfort 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.
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