Ankle sprain exercises at home
Restore movement, strength and balance after a rolled ankle.
Welcome to your ankle program. We will get your ankle moving, then rebuild strength and balance so it does not roll again.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious ankle pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Some swelling and stiffness is normal after a sprain. Keep pain at three out of ten or less.
Phase 1: Move
Restore movement and reduce swelling · Daily- Ankle alphabet2 × 1 round
Sit with your leg out and your foot off the floor.
Trace the letters of the alphabet in the air with your big toe.
Tip: Move only your ankle, not your whole leg.
You'll need: chair
- Towel calf stretch3 × 30s hold
Sit with your leg out straight and a towel looped around the ball of your foot.
Gently pull the towel toward you until you feel a stretch in your calf. Hold.
Tip: Keep your knee fully straight and relax your foot into the towel.
You'll need: towel
- Double heel raises2 × 10 reps
Stand with your feet hip-width apart, hands on a counter.
Rise up onto your toes, then lower slowly.
Tip: Take two seconds up and three seconds down.
You'll need: counter for support
Phase 2: Strengthen
Rebuild strength in every direction · Daily- Band ankle four-way2 × 10 reps
Sit with your leg out and a band around your foot.
Push your foot down, pull it up, turn it in and turn it out against the band, one direction at a time.
Tip: Move slowly and control the return.
You'll need: resistance band
- Double heel raises3 × 15 reps
Stand with your feet hip-width apart, hands on a counter.
Rise up onto your toes, then lower slowly.
Tip: Take two seconds up and three seconds down.
You'll need: counter for support
- Single-leg balance3 × 30s hold
Stand next to a counter for support.
Lift one foot and balance on the other leg. Hold.
Tip: Keep a slight bend in the standing knee and look at a fixed point.
You'll need: counter for support
Phase 3: Balance and return
Balance and power for sport · Every other day- Single-leg heel raises3 × 12 reps
Stand on one leg with your hands on a counter.
Rise up onto your toes, then lower slowly.
Tip: Go as high as you can every rep.
You'll need: counter for support
- Single-leg balance3 × 30s hold
Stand next to a counter for support.
Lift one foot and balance on the other leg. Hold.
Tip: Keep a slight bend in the standing knee and look at a fixed point.
You'll need: counter for support
- Band ankle four-way3 × 15 reps
Sit with your leg out and a band around your foot.
Push your foot down, pull it up, turn it in and turn it out against the band, one direction at a time.
Tip: Move slowly and control the return.
You'll need: resistance band
- Step-ups3 × 10 reps
Stand facing a low, stable step.
Step up with one foot, bring the other up, then step down slowly. Lead with the working leg.
Tip: Keep your knee in line with your second toe.
You'll need: a low step
Well done. Elevate your ankle if it swells, and keep walking as normally as you can.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Were you unable to take four steps right after the injury, or now?
- Is the bone tender at the back edge or tip of either ankle bone, or along the outside of the foot?
- Does the ankle or foot look out of shape?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your ankle is coping, you move up a phase.
Questions
How often should I do ankle sprain exercises?
In this program, phase 1 (move) is daily; later phases are every other day. Little and often works best, and rest days let the ankle adapt.
Should ankle sprain exercises hurt?
Some swelling and stiffness is normal after a sprain. Keep pain at three out of ten or less.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your ankle settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: does the ankle or foot look out of shape.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.