High ankle sprain exercises at home
A high ankle sprain injures the ligaments joining the two shin bones above the ankle, not the usual ones on the outside. It often takes longer to recover, so pacing matters. Between physio sessions, not medical advice.
Between physio sessions, not medical advice. If you're being treated for this, follow your clinician's plan first.
How it's different from a regular sprain
Most ankle sprains roll the foot inwards and strain ligaments on the outside of the ankle. A high ankle sprain usually happens when the foot is twisted outwards or the shin rotates over a planted foot, common in football, hockey and skiing. Pain sits higher, at the front of the ankle between the shin bones, and is often worse when turning the foot outwards or pushing off.
Because those ligaments take load every time you stand and step, recovery is often slower than for a common sprain, sometimes twice as long. Some high ankle sprains need a boot or surgery, so getting it assessed matters, especially if you can't put weight on it.
Early stage (as advised by your clinician)
- Rest, ice and elevation as your clinician recommends, protecting the ankle in a boot or brace if one was given.
- Ankle pumps: gently point and pull the foot, within comfort, 10 to 20 reps a few times a day.
- Toe curls and towel scrunches to keep the foot muscles working.
- Keep the rest of your body moving: upper body and core work while seated.
Middle stage: getting moving again
- Alphabet traces: draw the letters with your big toe, small and slow.
- Seated heel raises, then standing heel raises holding a counter, 2 sets of 10.
- Band work: gently pointing and turning the foot inwards first; outward turning often comes later because it stresses the injured area.
- Weight shifting side to side and front to back while holding support.
- Single-leg balance near a counter once you can stand evenly, 3 x 20 seconds.
Later stage: strength and return to sport
- Single-leg heel raises, building to 3 x 15.
- Step-ups and slow step-downs from a low step.
- Mini squats and lunges with good knee and foot alignment.
- Hopping, cutting and twisting only when your physio clears it; these are the movements that stress the injured ligaments most.
Pacing
Expect slower progress than a regular sprain. Mild soreness that settles by the next morning is usually fine. Swelling or pain that is worse the next day means you did too much; drop back a stage for a few days. Apex One's Ankle sprain program is a voice-led routine for the later stages, once your clinician says normal ankle exercises are fine.
A sample middle-stage session
Once your clinician clears you to start ankle exercises, a session might look like this: 2 minutes of ankle pumps and alphabet traces to warm up, then 2 sets of 10 seated heel raises, 2 sets of 10 band movements in comfortable directions, 2 minutes of weight shifting holding a counter, and 3 balance holds of 20 seconds near support. Finish with a gentle calf stretch.
That takes about 15 minutes. Most people do it once a day, watching the ankle's response the next morning.
Balance training
Balance often drops after any ankle injury, because the ligaments help your brain sense where the foot is. Rebuilding it lowers the chance of rolling the ankle again. Progress from standing on two feet with eyes open, to one foot near support, to one foot with eyes closed, to one foot on a cushion.
Keep a hand near the counter for every step up in difficulty. Balance work should feel challenging, not scary.
Common mistakes
- Treating it like a regular sprain and rushing back to twisting sports.
- Skipping assessment when pain sits high above the ankle.
- Doing outward-turning band work too early.
- Stopping exercises once walking is normal, before balance and push-off strength return.
Getting back to everyday walking
Walking normally is often the first big milestone. Start with short walks on flat ground in supportive shoes, and focus on a smooth heel-to-toe pattern rather than speed. A limp usually means the ankle isn't ready for that distance yet; shorten the walk rather than pushing through.
Stairs, slopes and uneven ground load the injured ligaments more, so add them gradually. Many people find going downstairs harder than going up for a while, so keep a hand on the rail.
Once walking feels easy, build up time on your feet over a couple of weeks before trying faster walking, then jogging, with your physio's okay. Watch how the ankle feels the next morning after each step up.
Footwear and supports
Supportive, well-fitting shoes help in the early weeks. If you were given a brace or tape, use it the way your clinician showed you, and ask when to wean off it. For sport, some people keep a brace or tape for the first season back, which is worth discussing with your physio.
Get checked promptly if
- You can't take four steps on it.
- Pain is right over the bone, or there's a lot of bruising up the shin.
- The ankle feels unstable or pain isn't improving after a week or two.
- You have numbness, tingling, or the foot turns cold or pale.
Count every rep with your phone
Prop your phone up and Apex One counts each full rep out loud and cues your form on 10 strength moves, including squats, push-ups, lunges and curls. It doesn't count the rehab exercises on this page. Video stays on your phone. Try the free demo in your browser, nothing to install.
Questions
How long does a high ankle sprain take to heal?
Often longer than a regular sprain: many take 6 to 12 weeks or more to get back to sport. Your clinician can give a better estimate for your injury.
Can I walk on a high ankle sprain?
It depends on severity. Some people are told to use a boot or crutches at first. Follow your clinician's advice.
Is the Ankle sprain program right for a high ankle sprain?
Only once your physio or doctor says ankle strengthening is okay. It was written for common ankle sprains, so check with them first. You confirm that with a tickbox before starting.
Does the camera count these exercises?
No. Rehab is voice-led; the camera only counts the 10 workout moves.
Should I see a doctor for a high ankle sprain?
Yes. Some high ankle sprains need imaging, a boot or surgery, so getting it assessed early matters.
When can I return to sport?
When your clinician is happy with your strength, balance and ability to hop, cut and twist without pain. That's often later than with a common sprain.