Ankle Sprain Rehabilitation Guide - Phases 1 & 2

Ankle Sprain Guide

QR Code

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.
Ankle Circles Visualization
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.
Alphabet Writing Visualization
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.
Toe Flexion and Extension Visualization
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.
Seated Calf Stretch Visualization

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.
Ankle Pumps Visualization
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.
Towel Scrunches Visualization
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.
Single-Leg Balance Visualization
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.
Resisted Dorsiflexion Visualization

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.
Heel Raises Visualization
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.
Resistance Band Plantarflexion Visualization
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.
Single-Leg Balance with Eyes Closed Visualization
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.
Resistance Band Dorsiflexion Visualization

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.
Calf Stretch Visualization

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

Week Mon Tue Wed Thu Fri Sat Sun
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6

Notes