
Ankle Sprain Guide
Exercise Videos
Phase 1
Duration: 1-3 Weeks
Morning Routine
Start your day with gentle mobility exercises to maintain flexibility and support your recovery.
1. Mobility Exercises Time required: 20 minutes
Ankle Circles 2-3 sets of 10 reps each direction
Starting Position
- Sit with your leg straight.
- Support your lower leg with a pillow, allowing your foot to float.
Movement
- Draw a circle with your big toe.
- Make the circle as large as comfortable.
- Perform circles in both clockwise and counterclockwise directions.

Alphabet Writing 2 sets of full alphabet
Starting Position
- Sit comfortably with your leg extended.
- Ensure your foot is free to move in all directions.
Movement
- Use your big toe to "write" each letter of the alphabet in the air.
- Move slowly and focus on controlled motions.

Toe Flexion and Extension 3 sets of 15 reps
Starting Position
- Sit with your leg extended.
- Keep your foot relaxed.
Movement
- Curl your toes downward.
- Then extend your toes upward as far as comfortable.
- Repeat the motion smoothly.

Seated Calf Stretch 3 sets of 30-second holds
Starting Position
- Sit with your leg extended.
- Loop a towel or band around the ball of your foot.
Stretch
- Gently pull the towel towards you.
- Feel the stretch in your calf muscle.
- Hold for 30 seconds, then relax.

Afternoon Routine
Continue your rehabilitation with these exercises to improve strength and proprioception.
1. Strengthening Exercises Time required: 25 minutes
Ankle Pumps 3 sets of 20 reps
Starting Position
- Sit or lie down with your leg extended.
Movement
- Point your toes downward (plantar flexion).
- Then flex your foot upward towards your head (dorsiflexion).
- Move smoothly without jerking.

Towel Scrunches 2 sets of 10 reps
Setup
- Place a small towel on the floor.
- Sit with your foot flat on the towel.
Movement
- Use your toes to scrunch the towel towards you.
- Release and repeat.

Single-Leg Balance 3 sets of 30-second holds
Safety First
- Stand near a stable surface for support.
Movement
- Stand on your affected foot.
- Maintain balance for 30 seconds.
- Use support if necessary.

Resisted Dorsiflexion 3 sets of 15 reps
Equipment Needed
- Use a resistance band.
Setup
- Secure one end of the band to a stable object.
- Loop the other end around your foot.
Movement
- Pull your foot towards you against the band's resistance.
- Slowly return to the starting position.

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
Begin incorporating strengthening and balance exercises to enhance ankle stability and function.
1. Strengthening Exercises Time required: 25 minutes
Heel Raises 3 sets of 15 reps
Starting Position
- Stand upright with feet hip-width apart.
- Hold onto a stable surface for balance if needed.
Movement
- Slowly raise your heels off the ground, standing on your toes.
- Hold the position for a second.
- Slowly lower your heels back to the starting position.

Resistance Band Plantarflexion 3 sets of 15 reps
Equipment Needed
- Use a resistance band.
Setup
- Secure one end of the band to a stable object.
- Loop the other end around the ball of your foot.
Movement
- Push your foot downward against the band's resistance (plantarflexion).
- Slowly return to the starting position.

Single-Leg Balance with Eyes Closed 3 sets of 20-second holds
Safety First
- Ensure you have a stable surface nearby for support if needed.
Movement
- Stand on your affected foot.
- Close your eyes and maintain balance for 20 seconds.
- Open your eyes and rest for 30 seconds before repeating.

Resistance Band Dorsiflexion 3 sets of 15 reps
Equipment Needed
- Use a resistance band.
Setup
- Secure one end of the band to a stable object at waist height.
- Loop the other end around the top of your foot.
Movement
- Pull your foot upward towards your shin against the band's resistance (dorsiflexion).
- Slowly return to the starting position.

2. Stretching Exercises Time required: 15 minutes
Calf Stretch 3 sets of 30-second holds
Starting Position
- Stand facing a wall with your hands on the wall at shoulder height.
- Step one foot back, keeping it flat on the ground.
Stretch
- Lean forward, bending your front knee while keeping your back knee straight.
- You should feel a stretch in the calf of your back leg.
- Hold for 30 seconds, then switch legs.

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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