Ankle Sprain Guide
Exercise Videos
Phase 1
Duration: 1-3 Weeks
Morning Routine
- Ankle Circles 2-3 sets of 10 reps each direction
- Alphabet Writing 2 sets of full alphabet
- Toe Flexion and Extension 3 sets of 15 reps
- Seated Calf Stretch 3 sets of 30-second holds
Afternoon Routine
- Ankle Pumps 3 sets of 20 reps
- Towel Scrunches 2 sets of 10 reps
- Single-Leg Balance 3 sets of 30-second holds
- Resisted Dorsiflexion 3 sets of 15 reps
Progression to Phase 2 Criteria
- Swelling is consistently low throughout the day and does not increase with minor activities.
- Pain is controlled and does not increase significantly after performing exercises.
- Mobility improves to the point you can perform range of motion exercises with little to no discomfort.
Phase 2
Duration: 4-6 Weeks
Morning Routine
- Heel Raises 3 sets of 15 reps
- Resistance Band Plantarflexion 3 sets of 15 reps
- Single-Leg Balance with Eyes Closed 3 sets of 20-second holds
- Resistance Band Dorsiflexion 3 sets of 15 reps
Stretching Routine
- Calf Stretch 3 sets of 30-second holds
Progression to Phase 3 Criteria
- Strength has improved, allowing you to perform exercises without significant fatigue.
- Balance exercises can be completed with minimal support.
- Range of motion has been fully restored with no pain during daily activities.
Progression Tracking
Pain Tracker
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