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An ankle sprain happens when the ligaments that support the ankle stretch or tear. This often occurs when the foot rolls, twists, or turns beyond its normal range of motion. Once the initial swelling and pain begin to ease, rehabilitation stretches and exercises can support the recovery process by rebuilding strength and mobility. Some common causes of ankle sprains include stepping on an uneven surface, landing awkwardly after a jump, or a sudden change in direction during sports. Here’s information on key rehabilitation exercises for recovering from an ankle sprain:
Standing Calf Raises
Standing calf raises target the muscles and other soft tissues in the lower leg that support ankle movement, so they are good for stretching an ankle sprain. For this exercise, stand with your feet hip-width apart near a wall or sturdy chair for support. Slowly rise onto the balls of your feet, hold the position for a few seconds, then lower your heels back to the floor with control. Keep your movements smooth and avoid rushing through each repetition. Start with a small number of repetitions and build up gradually as your ankle tolerates the effort.
Single Leg Stance
The single leg stance (SLS) exercise challenges the muscles and nerves that keep you steady on one foot, helping to build balance and stability. Balance often decreases after a sprain, so this movement plays a fundamental role in recovery. To do this exercise, stand near a wall or chair, and shift your weight onto your injured leg. Lift your other foot slightly off the ground and hold the position for as long as you can maintain good form. Aim for a steady posture with your hips level and your core engaged; keep support nearby in case you lose your balance.
Forward SLS
The forward SLS variation adds movement to the basic form of this exercise. While balancing on your injured leg, slowly extend your opposite leg forward, then return it to the starting position. Move at a controlled pace, and keep your standing knee slightly bent. This variation challenges your balance in a new direction.
Forward Reach SLS
For a forward reach SLS, balance on your injured leg and reach forward with your opposite hand toward an object placed in front of you. Return to an upright position, then repeat. This movement combines balance with a gentle shift in your center of gravity, which increases the demand on your ankle.
Tandem Walk
The tandem walk improves coordination and steadiness during motion, and this exercise can be done in many different locations. Place one foot directly in front of the other, so the heel of your front foot touches the toes of your back foot. Walk slowly in a straight line, keeping each step aligned as if you were walking on a tightrope. Use a hallway or a wall for support if needed. Focus on control rather than speed, and keep your eyes forward.
As your balance improves, you can try the exercise with less support. Recovery timelines differ for every person, and some ankle sprains need more attention than others. If your pain, swelling, or instability does not improve, or if it worsens over time, contact a podiatrist immediately. A healthcare professional can assess the injury and recommend an approach suited to your situation.
Visit an Ankle Sprain Specialist
You may also want medical advice if you cannot bear weight on your ankle, notice significant bruising, or feel that the joint gives way during movement. These signs can indicate that the injury needs further evaluation. A podiatrist can also help you understand which exercises fit your current stage of recovery and how to progress safely. To learn how to appropriately support your ankle injury, contact a podiatrist for a consultation.
