{"id":69259,"date":"2025-01-13T11:45:40","date_gmt":"2025-01-13T11:45:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=69259"},"modified":"2025-03-18T19:50:01","modified_gmt":"2025-03-18T19:50:01","slug":"sprained-ankle-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/","title":{"rendered":"6 Sprained Ankle Exercises to Get You Moving Again"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Is_It_Good_to_Exercise_a_Sprained_Ankle\" >Is It Good to Exercise a Sprained Ankle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#What_Are_Some_Safe_Exercises_When_Rehabilitating_a_Sprained_Ankle\" >What Are Some Safe Exercises When Rehabilitating a Sprained Ankle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Important_Notes\" >Important Notes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#How_Can_I_Speed_up_the_Recovery_of_a_Sprained_Ankle\" >How Can I Speed up the Recovery of a Sprained Ankle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Start_With_the_Basics_RICE\" >Start With the Basics: R.I.C.E.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#When_to_Seek_Professional_Help\" >When to Seek Professional Help<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#What_Is_the_Fastest_Way_to_Strengthen_a_Sprained_Ankle\" >What Is the Fastest Way to Strengthen a Sprained Ankle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#How_Long_Do_Sprained_Ankles_Take_to_Recover\" >How Long Do Sprained Ankles Take to Recover?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Grade_1_Mild_Sprains\" >Grade 1 (Mild) Sprains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Grade_2_Moderate_Sprains\" >Grade 2 (Moderate) Sprains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Grade_3_Severe_Sprains\" >Grade 3 (Severe) Sprains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Factors_That_Influence_Recovering_Time\" >Factors That Influence Recovering Time<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Should_I_Massage_a_Sprained_Ankle\" >Should I Massage a Sprained Ankle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Is_It_OK_to_Keep_Walking_on_a_Sprained_Ankle\" >Is It OK to Keep Walking on a Sprained Ankle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#How_do_you_rehabilitate_a_sprained_ankle\" >How do you rehabilitate a sprained ankle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#When_should_you_start_to_exercise_after_a_sprained_ankle\" >When should you start to exercise after a sprained ankle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#How_can_you_strengthen_ankle_ligaments_after_injury\" >How can you strengthen ankle ligaments after injury?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#What_worsens_a_sprained_ankle\" >What worsens a sprained ankle?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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&#8217;s important to start incorporating exercises into your routine to help strengthen your ankle and prevent future injuries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30612980\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprained_Ankle_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are six sprained ankle exercises to get you moving again.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Good_to_Exercise_a_Sprained_Ankle\"><\/span><b>Is It Good to Exercise a Sprained Ankle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercising a sprained ankle is safe when approached in the right way and it\u2019s often an essential part of the recovery process. However, timing and the type of exercises you do are key.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459212\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-How-To-Exercise-With-Bad-Knees-To-Lose-Weight-Tips-To-Take-The-Load-Off-Your-Joints-3.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Safe_Exercises_When_Rehabilitating_a_Sprained_Ankle\"><\/span><b>What Are Some Safe Exercises When Rehabilitating a Sprained Ankle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before moving forward with any of the exercises or suggestions in this article, it\u2019s 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\u2019s rehab protocol and involve specific guidelines for things you should and shouldn\u2019t do. It\u2019s essential that you follow those instructions to ensure proper recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, early-stage ankle rehabilitation often starts with some or all of the following exercises:<\/span><\/p>\n<p><b>1. Ankle Circles<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Improves range of motion and reduces stiffness.<\/span><\/p>\n<p><b>How to do it:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a comfortable position with your leg extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rotate your ankle clockwise in a circle. Ensure the movement is controlled, covering the full range of motion.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 10-15 circles, then repeat in a counterclockwise direction.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid fast or jerky movements to prevent strain.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprained_Ankle_Exercises\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><b>2. Alphabet Tracing<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Encourages gentle movement in all directions to restore flexibility.<\/span><\/p>\n<p><b>How to do it:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a chair with your injured leg extended slightly forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your big toe to \u201cdraw\u201d the alphabet in the air. Start with small letters, then progress to larger ones as your mobility improves.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the sequence 1-2 times.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move at your own pace and stop if you experience sharp pain.<\/span><\/li>\n<\/ol>\n<p><b>3. Towel Scrunches<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Strengthens the small stabilizer muscles in the foot and ankle.\u00a0<\/span><\/p>\n<p><b>How to do it:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a small towel on the floor in front of your chair.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your toes only, scrunch the towel up toward you in a pulling motion.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and repeat for 10-12 reps on the injured foot. <\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-23.png\" \/><\/p>\n<p><b>4. Calf Stretch with Towel<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Improves flexibility and relieves tightness in the Achilles tendon and calf muscles.\u00a0<\/span><\/p>\n<p><b>How to do it:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your injured leg extended.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrap a towel around the ball of your foot, holding both ends firmly with your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull the towel toward you until you feel a light stretch along the back of your ankle and calf.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 15-20 seconds, then release. Repeat 3-4 times. <\/span><\/li>\n<\/ol>\n<p><b>5. Single-Leg Balance<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Strengthens stabilizing muscles and improves ankle balance.\u00a0<\/span><\/p>\n<p><b>How to do it:<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on your injured ankle (if safe) while holding onto a sturdy surface for support.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Balance for 15-30 seconds, then rest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3 times and gradually increase the duration over time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once comfortable, try balancing without support or on a soft surface such as a foam pad.<\/span><\/li>\n<\/ol>\n<p><b>6. Wobble Board Exercise<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Enhances balance and stability, which is essential for preventing future sprains.<\/span><\/p>\n<p><b>How to do it:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on a wobble board with both feet. Keep a sturdy surface or wall nearby for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight slightly in all directions (forward, backward, side to side) to engage the ankle\u2019s stabilizing muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once comfortable, try balancing on one foot for 10-15 seconds, alternating your feet as you improve.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with short sessions (1-2 minutes) and increase over time as your confidence and stability improve.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Important_Notes\"><\/span><b>Important Notes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start each exercise gently and progress gradually based on your comfort level and doctor\u2019s advice.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid exercises that cause sharp or worsening pain.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consistency, not speed, is the key to a full recovery.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pair these exercises with regular check-ins with your healthcare provider to ensure you\u2019re on track. <\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/forward-lunge-vs-reverse-lunge-which-is-best\/\">Forward Lunge vs Reverse Lunge: What\u2019s Best for Your Workout Routine?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Speed_up_the_Recovery_of_a_Sprained_Ankle\"><\/span><b>How Can I Speed up the Recovery of a Sprained Ankle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_With_the_Basics_RICE\"><\/span><b>Start With the Basics: R.I.C.E.<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.webmd.com\/first-aid\/rice-method-injuries\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest<\/b><span style=\"font-weight: 400;\"> &#8211; Avoid putting weight on the injured ankle. Use crutches or a brace if needed, but limit unnecessary movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ice<\/b><span style=\"font-weight: 400;\"> &#8211; 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Compression<\/b><span style=\"font-weight: 400;\"> &#8211; Wrap the ankle with an elastic bandage to provide support and minimize swelling. Be careful not to wrap it too tightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elevation<\/b><span style=\"font-weight: 400;\"> &#8211; Keep your ankle raised above heart level as much as possible. This helps drain excess fluid.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_to_Seek_Professional_Help\"><\/span><b>When to Seek Professional Help<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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&#8217;re dealing with significant swelling, sharp pain, or the inability to bear weight, you should definitely see a doctor. They&#8217;ll guide you on what your ankle specifically needs.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/BMstreet0946-copy-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Fastest_Way_to_Strengthen_a_Sprained_Ankle\"><\/span><b>What Is the Fastest Way to Strengthen a Sprained Ankle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once your doctor gives you the green light, you can slowly work toward rebuilding strength and flexibility. Recovering isn&#8217;t about &#8220;going big&#8221; right away, it&#8217;s about micro-steps that prevent re-injury. Here\u2019s how to ease into it:<\/span><\/p>\n<ul>\n<li><b>Gentle Range of Motion Exercises\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Start by moving your ankle in circular motions or tracing the alphabet with your toes. This helps loosen the joint without overloading it.<\/span><\/p>\n<ul>\n<li><b>Stretching and Flexibility Work\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Gradually incorporate stretches, such as towel stretches or gentle calf stretches, to improve mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our guide <\/span><a href=\"https:\/\/betterme.world\/articles\/leg-mobility-exercises\/\"><b>Leg Mobility Exercises<\/b><\/a><span style=\"font-weight: 400;\"> to learn more about how these simple stretches can help promote recovery and help you regain strength in your ankles.<\/span><\/p>\n<ul>\n<li><b>Progressive Strengthening\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you\u2019re 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.<\/span><\/p>\n<ul>\n<li><b>Walking and Low-Impact Activities\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/indoor-walking\/\">Walking<\/a> 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.<\/span><\/p>\n<ul>\n<li><b>Physical Therapy Can Make a Difference<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you&#8217;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, <a href=\"https:\/\/betterme.world\/articles\/easy-core-exercises\/\">balance and stability training<\/a>, education, and tools such as wobble boards to rebuild your ankle step by step.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/interface-banner-scaled.jpg\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Do_Sprained_Ankles_Take_to_Recover\"><\/span><b>How Long Do Sprained Ankles Take to Recover?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019s important to understand that sprains aren\u2019t all the same &#8211; they can be categorized into three grades (mild, moderate, and severe), each of which has its own recovery timeline (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/diseases--conditions\/sprained-ankle\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grade_1_Mild_Sprains\"><\/span><b>Grade 1 (Mild) Sprains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <\/span><b>1-2 weeks<\/b><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprained_Ankle_Exercises\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grade_2_Moderate_Sprains\"><\/span><b>Grade 2 (Moderate) Sprains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 <\/span><b>3-6 weeks<\/b><span style=\"font-weight: 400;\">,<\/span><b> al<\/b><span style=\"font-weight: 400;\">though it can be longer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Grade_3_Severe_Sprains\"><\/span><b>Grade 3 (Severe) Sprains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019re not treated properly. Recovery from a severe sprain can take <\/span><b>3 months or longer<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_That_Influence_Recovering_Time\"><\/span><b>Factors That Influence Recovering Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While the grade of the sprain is the main factor, other elements can also influence how quickly you recover:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age &#8211; <\/b><span style=\"font-weight: 400;\">older adults may require more time to recover due to slower tissue regeneration.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overall health &#8211;<\/b><span style=\"font-weight: 400;\"> those with good fitness levels and healthy lifestyles may bounce back more quickly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adherence to treatment &#8211; <\/b><span style=\"font-weight: 400;\">how closely you follow your doctor\u2019s advice can make or break your recovery process. Returning to your usual activities too soon can set you back significantly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rehabilitation efforts &#8211; <\/b><span style=\"font-weight: 400;\">physical therapy helps rebuild strength, improve range of motion, and prevent future injuries. Skipping this step can prolong recovery or lead to chronic instability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nature of the injury &#8211; <\/b>a history of previous ankle injuries can increase the likelihood of complications or longer recovery times, as the joint may already be weakened.<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Massage_a_Sprained_Ankle\"><\/span><b>Should I Massage a Sprained Ankle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Massage therapy can be beneficial for certain aspects of recovery, but the timing and technique are critical.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts generally recommend avoiding massage during the <\/span><b>acute phase<\/b><span style=\"font-weight: 400;\">, which is the first 48-72 hours after the injury. During this period, the focus should be on the R.I.C.E. method &#8211; rest, ice, compression, and elevation &#8211; to manage swelling and protect the injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019s essential to start with very gentle techniques and only after consulting a physician, advanced practice provider, or physical therapist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it\u2019s done at the right stage of recovery, massage can have several benefits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15730338\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Circulation<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Gentle massage increases blood flow to the area, helping deliver oxygen and nutrients that are essential for tissue repair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Swelling and Stiffness<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain Relief<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Certain massage techniques stimulate the release of endorphins, which are natural pain relievers. This can make the recovery process more comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prevention of Scar Tissue Build-up<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Controlled massage during the later stages of recovery can help break down adhesions and scar tissue that may develop in the ligaments, which improves long-term mobility.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While massage has its benefits, there are risks if it\u2019s done incorrectly or at the wrong time:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Delayed Recovery<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Applying too much pressure too early can interfere with the body\u2019s natural recovery process and worsen inflammation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain Aggravation<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">If the technique is too aggressive, it can irritate the ligament or surrounding tissues, increasing discomfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bruising or Damage to Vulnerable Tissues<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">Sprained ankles are already sensitive, and improper massage can lead to additional tissue strain.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s 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.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/full-body-warm-up-exercises-best-pre-workout-routine\/\">13 Full-Body Warm-Up Exercises to Boost Your Workout Performance<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Keep_Walking_on_a_Sprained_Ankle\"><\/span><b>Is It OK to Keep Walking on a Sprained Ankle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest is essential in the initial phase, followed by a gradual return to activity based on professional advice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019t hesitate to seek guidance from a healthcare provider to ensure a safe recovery path.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3261&amp;flowToRedirect1=3218&amp;flowToRedirect2=3261&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprained_Ankle_Exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/picture-22-scaled.jpg\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_rehabilitate_a_sprained_ankle\"><\/span><strong>How do you rehabilitate a sprained ankle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.webmd.com\/first-aid\/rice-method-injuries\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physical therapy can provide a structured customized plan to ensure a safe and effective recovery.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"When_should_you_start_to_exercise_after_a_sprained_ankle\"><\/span><strong>When should you start to exercise after a sprained ankle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_you_strengthen_ankle_ligaments_after_injury\"><\/span><strong>How can you strengthen ankle ligaments after injury?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To strengthen ankle ligaments after injury, you should engage in exercises that target stability and support.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistent stretching and strengthening, combined with professional guidance, will rebuild ligament strength over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our previous post,<\/span><b><a href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/\"> Ankle Strengthening Exercises<\/a>,<\/b><span style=\"font-weight: 400;\"> features several simple exercises you can try.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_worsens_a_sprained_ankle\"><\/span><strong>What worsens a sprained ankle?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should always listen to your body and follow medical advice in order to prevent setbacks.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprained_Ankle_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;s important to start incorporating exercises into your routine to help strengthen your ankle and prevent future injuries [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":69260,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-69259","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Sprained Ankle Exercises to Get You Moving Again - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover \u2605 SPRAINED ANKLE EXERCISES \u27a4 and learn how to support ankle ligament recovery and prevent long-term instability with proper exercises.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Sprained Ankle Exercises to Get You Moving Again\" \/>\n<meta property=\"og:description\" content=\"Discover \u2605 SPRAINED ANKLE EXERCISES \u27a4 and learn how to support ankle ligament recovery and prevent long-term instability with proper exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-18T19:50:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4986-sprained-ankle-exercises-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/0bbf5e41f952f095a5669633cf0d6718\"},\"headline\":\"6 Sprained Ankle Exercises to Get You Moving Again\",\"dateModified\":\"2025-03-18T19:50:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/\"},\"wordCount\":2578,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4986-sprained-ankle-exercises.png\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30612980\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are six sprained ankle exercises to get you moving again.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Good to Exercise a Sprained Ankle?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Exercising a sprained ankle is safe when approached in the right way and it\u2019s often an essential part of the recovery process. However, timing and the type of exercises you do are key.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459212\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<img ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/\",\"name\":\"6 Sprained Ankle Exercises to Get You Moving Again - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4986-sprained-ankle-exercises.png\",\"dateModified\":\"2025-03-18T19:50:01+00:00\",\"description\":\"Discover \u2605 SPRAINED ANKLE EXERCISES \u27a4 and learn how to support ankle ligament recovery and prevent long-term instability with proper exercises.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4986-sprained-ankle-exercises.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4986-sprained-ankle-exercises.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/sprained-ankle-exercises\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"6 Sprained Ankle Exercises to Get You Moving Again\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30612980\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are six sprained ankle exercises to get you moving again.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is It Good to Exercise a Sprained Ankle?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Exercising a sprained ankle is safe when approached in the right way and it\u2019s often an essential part of the recovery process. However, timing and the type of exercises you do are key.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Jumping into movement too soon or too aggressively can delay recovering or worsen the injury. 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