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Ankle Pain

Sprained Ankle Exercises

Minute Read

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2 months ago

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by james

A sprained ankle is one of the most common conditions that cause musculoskeletal pain. There are varying levels of severity of ankle sprain and in this article, we will cover early-stage rehabilitation exercises that can be used for each type of sprain. Exercises for ankle sprains should be pain dependent, it is not a scenario of more pain equals gain, rather each exercise should be pain-free to do.

Balance Exercises For A Sprained Ankle

Single-Leg Balance: Eyes Open

  • Stand on one leg with your foot flat on the floor
  • Hold your opposite leg out in front
  • Focus on a point in front of you to help with stability
  • Hold for 60 seconds
  • Repeat 3-4 times daily.

Single-Leg Balance: Eyes Closed

  • Stand on one leg with your foot flat on the floor
  • Hold your opposite leg out in front
  • Close your eyes while maintaining this position
  • Hold for 60 seconds
  • Repeat 3-4 times daily.

Stretching Exercises for a Sprained Ankle

Soleus Stretch Standing

  • Stand upright with the affected leg behind you
  • Bend the back leg while keeping your heel on the floor
  • Stop and hold when you feel a pull on the back of your leg
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

 

Standing Gastrocnemius Stretch

  • Stand upright with the affected leg behind you
  • Keep the knee straight on the leg behind with a slight bend on the knee in front
  • Move forward on the front leg while keeping both heels on the floor
  • Stop moving forward once you feel a stretch on the back leg
  • Hold for 45 seconds
  • Repeat 3-4 times daily.

Foam Rolling the Calf Muscles

  • Sitting on the floor place your calf on the foam roller
  • Place your unaffected leg on top
  • Use your hands to lift your hips off the floor
  • Move back and forward on the foam roller over the calf muscle
  • Repetition: 1-2 minutes
  • Frequency: 2-3 times daily.

Strengthening Exercises for a Sprained Ankle

Posterior Tibial Muscle Strengthening

  • In a seated position place the affected ankle over the opposite knee
  • Place a band around both feet
  • Point the toes of the affected foot and lift them up against the resistance of the band
  • Slowly return to your starting position to complete one repetition
  • Band Colour: Yellow
  • Repetitions: 15
  • Sets: 3
  • Frequency: Once daily

Peroneal Muscle Strengthening

  • In a seated position, place both feet flat on the floor
  • Place a band around both feet. Turn the affected foot outwards (eversion) against the resistance of the band
  • Slowly return to your starting position to complete one repetition
  • Band Colour: Yellow
  • Repetitions: 15
  • Sets: 3
  • Frequency: Once daily

Soleus Muscle Strengthening

  • Stand upright with both knees bent
  • Maintain the bend in your knees while lifting your heels off the floor
  • Slowly return to your starting positon to complete one repetition
  • Repetitions: 25
  • Sets: 3
  • Frequency: Once daily

Gastrocnemius Strengthening Exercise

  • Stand upright with your knees straight
  • Maintain this knee position while lifting both heels off the floor
  • Slowly return to your starting position to complete one repetition
  • Repetitions: 25
  • Sets: 3
  • Frequency: Once daily

Physiotherapy with James McCormack

This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.

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