💪 Top Exercises to Restore Ankle Mobility and Strength After a Sprain

Meta: Discover essential exercises to safely restore ankle mobility and build strength after a sprain. Backed by physiotherapy best practices and clinical studies.

⚡ Why Ankle Rehab Matters

Ankle sprains can result in joint stiffness, muscle weakness, and long-term instability. Early, guided movement helps:

• ✅ Regain full range of motion (ROM)
• ✅ Prevent chronic ankle instability
• ✅ Reduce reinjury risk by improving neuromuscular control

🧘 Phase 1: Early Mobility (Days 3–7)

Start once acute swelling and severe pain have subsided.

• Ankle Circles: Slowly rotate your ankle in both directions. 3 sets of 10 reps.
• Alphabet Drill: Use your toe to “write” the alphabet in the air. One set per foot.

🏋️‍♀️ Phase 2: Strengthening (Days 7–21)

Once mobility improves, begin strengthening key stabilizers.

• Resistance Band Plantarflexion: Push your foot against a resistance band. 3 sets of 12 reps.
• Heel Raises: Slowly raise and lower your heels. Add dumbbells as needed. 3 sets of 15.
• Balance Work: Stand on one foot for 30 seconds. Progress to unstable surfaces.

🏃 Phase 3: Return to Function (Week 3+)

Start with gentle mobility, then progress to strength and balance.

• Start with gentle mobility, then progress to strength and balance
• Use resistance bands and bodyweight drills consistently
• Balance and proprioception prevent chronic instability

📚 References

• van der Wees PJ et al. “Effectiveness of exercise therapy for ankle sprains.” Phys Ther Sport, 2020.
• Bleakley CM et al. “Rehabilitation after ankle sprain: a systematic review.” BMJ, 2016.
• McKeon PO et al. “Evidence-based ankle rehab guidelines.” J Orthop Sports Phys Ther, 2014.