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Self-rehabilitation exercises are an effective way to heal after an ankle injury. Learn simple, at-home exercises to help you recover from a sprained ankle.
Summary
1What is a sprained ankle?
Your ankle has three main ligaments that support the joint. Ligaments are strong, fibrous tissues that connect two bones, particularly in joints...
2What is the treatment for ankle sprains?
For mild to moderate sprains (grades one and two), the NHS suggests following the four steps of RICE therapy (rest, ice, compression and elevation)...
3What are the best exercises for a sprained ankle?
Simple stretching and range of motion exercises can help you regain full movement, strengthen the muscles around your joint and help protect you...
A sprained ankle can be painful and uncomfortable, but the good news is that mild to moderate sprains are simple to manage yourself at home (though it’s usually best to get checked out by a doctor to make sure you haven’t broken anything!).
Unfortunately, a sprained ankle can get in the way of your regular routine, which can be frustrating if you’re eager to heal quickly and get active again.
Introducing some gentle exercises at home can help you regain movement, get your strength back and prevent further sprains.
In this article, we’ll explain the different degrees of ankle sprains and how to treat them before getting into effective ankle sprain exercises to help you make a full recovery.
What is a sprained ankle?
Your ankle has three main ligaments that support the joint. Ligaments are strong, fibrous tissues that connect two bones, particularly in joints.1 An ankle sprain happens when one of the ligaments that keeps your ankle bone in place, and holds your ankle joints together, stretches too far or is torn completely.2,3
An ankle sprain is a very common sports injury, but it can happen to anyone at any age.2-4
Some common causes of an ankle sprain can include sports activities that require cutting or jumping, walking or exercising on an uneven surface, falling down or tripping over.2-4
It’s usually best to get checked out by your GP or at a hospital to make sure you haven’t broken or damaged a bone. Sometimes, doctors might suggest an X-ray to rule this out.2,5
How serious is a sprained ankle?
The degree of your injury can vary widely depending on the damage to the ankle ligaments.3,4,6
There are three ‘grades’ of ankle sprain severity. The grade your sprained ankle is given is a general guide for your treatment plan.2,4,7
Grade one: Mild
Your ligaments have been minimally stretched but not torn. As a result, you may feel some ankle pain and stiffness, but your ankle should still be stable. Generally, a mild sprain will start to feel better in approximately one to three weeks.5
Grade two: Moderate
One or more of your ligaments are partially torn. You may experience moderate ankle pain, swelling, and tenderness. Your joint won’t be completely stable, and you won’t have a full range of motion or function.
Grade three: Severe
One or more of your ligaments have been torn or ruptured completely. You’ll likely have a lot of ankle pain, swelling, and tenderness. Your ankle will be unstable and unable to bear weight or walk.
Most people get back to their normal routine in 6–8 weeks and can start doing activities and sports again within 8–12 weeks.8
What is the treatment for ankle sprains?
You can treat most ankle sprains effectively at home.
For mild to moderate sprains (grades one and two), the NHS suggests following the four steps of RICE therapy (rest, ice, compression and elevation) to ease swelling and support the joint. For the first few days after your injury, you should also avoid heat, like hot baths, to help reduce any swelling.6
Once the pain is more manageable, you should try to keep your ankle moving so it doesn’t become too stiff and to support tissue healing.9
Remember that slow and steady is the best way to return to your normal activities. You should avoid intense activity and exercise in the following weeks while your ankle is healing.10
Some physical exercise is possible if your injury isn’t too severe, but be sure to stay away from high-impact activities like running or any activities that may add weight to your injury.5,9 Instead, if you feel up to it, opt for low-impact exercises like swimming, yoga or pilates that are more gentle on your ankle. If you feel any pain, stop and speak to a medical professional before you continue.
The most severe types of sprains might need a short period in a cast or semi-rigid cast for up to ten days.11 If this is the case for you, you’ll probably find crutches or a walking stick helpful in the first few weeks.10
What are the best exercises for a sprained ankle?
Simple stretching and range of motion exercises can help you regain full movement, strengthen the muscles around your joint and help protect you from further injury.9,12 You can start these sprained ankle exercises 48‒72 hours after mild or moderate sprains or after removing your cast for a grade three sprain.13
Ankle pumps are a very simple yet effective exercise that can help reduce swelling and gently stretch your ankle ligaments.16
Either sitting or lying down, point your foot up and then down, alternating your feet in a paddling motion. Repeat this ten to 15 times.14
Moving your ankle in a circular motion helps improve stiffness, stretches out your muscles in different directions, and improves circulation to your feet.14
Start by rotating your ankle in a clockwise circle up to ten times. Then, repeat the motion in a counter-clockwise circle up to ten times.14,15
Heel-raise exercises are great for stretching and improving circulation to the whole foot, including the heel, ankle ligaments, and calf muscles.15
Start by sitting on a chair with your feet flat on the floor or standing behind a chair or wall for support. Next, slowly raise your heel off the floor, then slowly bring it back down. Repeat up to ten times for each ankle.14,15
Once you can bear weight on your ankle, you can try heel dips for an added stretch.
Stand on a small step with both heels over the edge and hold onto something for support. Let your body weight stretch your heels towards the floor, and hold this position for a few seconds. Then, slowly rise up onto your toes and stay in place for a few seconds. Repeat this move a few times to work your ankle and leg muscles.14
Calf stretches work more of your leg muscles, resulting in a deeper leg stretch, as well as strengthening of the calf muscles and ankle joints.14,15
Start by standing with one foot in front of the other while holding a support. Keep your feet facing forward and bend both knees, letting your bodyweight stretch your calf without lifting your heel off the floor. You should feel a nice stretch down the back of your leg! Hold the stretch for a few seconds, and then relax. Repeat this a few times.14
Like a deep calf stretch, stand with one foot in front of the other while holding onto a support.14,15
Extend one leg behind you and keep the other bent in front of you. Lean forward and push your back heel towards the ground to feel a nice stretch down the back of your leg. Hold this position for a few seconds before relaxing, then switch to the other side.9,14,15
A seated calf stretch is done using a towel or light resistance band.16,17
Sit with your back straight against a wall and wrap the towel or band around one foot. Pull back on the towel or band so the top of your foot moves toward your body. This will result in a satisfying stretch down the back of your leg. Hold the position for a few seconds, and then relax.16,17
Repeat a few times, then switch to the other leg.16
Improving your balance is an important part of avoiding further injury.18
To perform this exercise, lift one foot off the ground slowly so you’re balanced on one leg.
You can keep your foot hovered just off the ground, rest it against your calf or lift it higher for an added challenge. Keep this position for a few seconds before carefully lowering your foot to the ground.14
Repeat this a few times before switching to the other leg.
The final say
Ankle sprains are common injuries that may take some time to heal. After an initial recovery period following the RICE steps, you can slowly and gently start to introduce movement and exercises to help heal your ankle joint.5,9
By doing some simple at-home exercises, you can regain your full range of movement, strengthen your muscles and speed up your recovery process.
When doing ankle exercises, it’s important to remember that you should always listen to your body – don’t put too much pressure on your ankle or engage in high-impact exercises before you’re ready, as you could risk further injury.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any treatments and making any health-related decisions.
- InformedHealth.org. What are ligaments? [Internet]. Institute for Quality and Efficiency in Health Care (IQWiG); 2018 [cited 7 March 2024]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK525790/
- Ankle sprain [Internet]. NHS inform. 2023 [cited 2024 May 10]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/conditions/ankle-sprain/
- American Academy of Orthopaedic Surgeons. Sprained Ankle. [Internet]. 2022 [cited 7 March 2024]. Available from: https://orthoinfo.aaos.org/en/diseases--conditions/sprained-ankle/
- Harvard Health Publishing. Recovering from an ankle sprain [Internet]. Harvard Health. 2021 [cited 7 March 2024]. Available from: https://www.health.harvard.edu/pain/recovering-from-an-ankle-sprain
- NHS. Sprains and strains [Internet]. 2021 [cited 7 March 2024]. Available from: https://www.nhs.uk/conditions/sprains-and-strains/
- Ankle Sprain - Milton Keynes University Hospital [Internet]. Milton Keynes University Hospital. 2021 [cited 2024 May 10]. Available from: https://www.mkuh.nhs.uk/patient-information-leaflet/ankle-sprain
- Mugno AT, Constant D. Recurrent Ankle Sprain [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 10]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560619/
- Ankle Sprain | NHS Lanarkshire [Internet]. Scot.nhs.uk. 2021 [cited 2024 May 10]. Available from: https://www.nhslanarkshire.scot.nhs.uk/services/physiotherapy-msk/ankle-sprain/
- NHS Inform. Exercises to help with ankle pain [Internet]. 2023 [cited 2024 Mar 7]. Available from: https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-ankle-pain/
- NHS B. Ankle sprain [Internet]. University Hospitals of Derby and Burton NHS. 2024 [cited 2024 May 10]. Available from: https://www.uhdb.nhs.uk/conditions-in-group-rehabilitation-ankle-sprain/
- Ruiz-Sánchez FJ, Ruiz-Muñoz M, Martín-Martín J, Coheña-Jimenez M, Perez-Belloso AJ, Pilar Romero-Galisteo R, et al. Management and treatment of ankle sprain according to clinical practice guidelines: A PRISMA systematic review. Medicine. 2022 Oct 21;101(42):e31087. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9592509/
- Kaminski TW, Hertel J, Amendola N, Docherty CL, Dolan MG, J. Ty Hopkins, et al. National Athletic Trainers’ Association Position Statement: Conservative Management and Prevention of Ankle Sprains in Athletes. Journal of athletic training [Internet]. 2013 Jul 1 [cited 2024 May 10];48(4):528–45. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3718356/
- Melanson SW, Shuman VL. Acute Ankle Sprain [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2024 May 10]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459212/
- NHS Cambridge University Hospitals. Exercises for patients following an acute ankle injury or operation [Internet]. 2017 [cited 2024 Mar 7]. Available from: https://www.cuh.nhs.uk/patient-information/exercises-for-patients-following-an-acute-ankle-injury-or-operation/
- Sprained Ankle: East Lancashire Hospitals NHS Trust [Internet]. Elht.nhs.uk. 2023 [cited 2024 May 10]. Available from: https://elht.nhs.uk/services/integrated-msk-pain-and-rheumatology-service/sprained-ankle
- Ankle sprains Advice and treatment [Internet]. Available from: https://www.berkshirehealthcare.nhs.uk/media/109514448/ankle-sprain-physio-leaflet-berkshire-healthcare.pdf
- Musculoskeletal Physiotherapy OCATS Ankle Mobility Exercises [Internet]. Available from: https://bridgewater.nhs.uk/wp-content/uploads/2020/12/Ankle-range-of-motion-exercises-Patient-advice-sheet.pdf
- Al Attar WSA, Khaledi EH, Bakhsh JM, Faude O, Ghulam H, Sanders RH. Injury prevention programs that include balance training exercises reduce ankle injury rates among soccer players: a systematic review. Journal of Physiotherapy. 2022 Jul;68(3):165–73. Available from: https://www.sciencedirect.com/science/article/pii/S1836955322000509
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