Home Exercises for Sprained Ankle

Before starting any exercise program, be sure to ask your physical therapist what you can and cannot do, because he is the only person who knows better how your condition is and how it is evolving, and before moving on to any new exercise.

Don’t forget that, during the first 3 to 5 days after a sprain, the only treatment is RICE (Rest, Ice, Compression, and Elevation).

 

 

 

Complement these home exercises with physical therapy. Physical therapy is indispensable for your ankle well-being.

Proceed slowly and let pain be your guide. Each exercise should be done 10 times and repeated 3 times a day.

Motion exercises

Toe point

Extend your injured leg and slowly point your toes forward, then slowly point your toes toward the ceiling.

Ankle Eversion and Inversion

Find a position where your weight is off your feet, such as lying on a bed or on the floor or seated on a chair. Slowly move your foot from side to side, keeping the lower leg motionless and moving only at the ankle. 

Achilles Stretch

Wrap a large towel around the ball of your injured foot and straighten your leg. Slowly pull the towel towards you. Hold for 30 seconds and then slowly release. 

Alphabet exercise

Cross your legs with your injured leg on top. Draw the alphabet in capital letters with your big toe.

Strength exercises

Toe Point

Wrap an Elastic Theraband, which can be provided by your physical therapist, around the ball of your injured foot and straighten your leg. Hold the band steady and slowly point your toed forward, then slowly relax.

Toe pull

Wrap the Elastic Theraband around the leg of a sturdy table. Wrap the free end of the band around your toes and straighten your injured leg. Gently pull your toes toward the ceiling and then relax. 

Outward pull

Move your chair so that the inside of your injured faces the table. Hold your lower leg steady and gently pull your toes away from the table, then slowly relax.

Inward pull

Move your chair so that the outside of your injured foot faces the table. Hold your lower leg steady and gently pull your toes away from the table, then slowly relax. 

Balance exercises

Toe raise I

Stand on both feet, holding a chair or wall for balance. Slowly move up and down on the toes of both feet. 

Bend your knee of the uninjured leg, standing on one foot only, the injured one. Slowly move up and down on the toes of your injured foot.

Toe Raise II

Move away from the chair or wall and stand on both feet. Slowly move up and down on the toes of both feet.

Bend the knee of the uninjured leg, and slowly move up and down on the toe of the injured foot.

Single leg stand

Stand with your injured foot flat on the floor and your other foot raised. Balance for up to 30 seconds.

Repeat with your eyes closed