Ankle Sprain
Exercises for an ankle sprain
Although a couple of days rest may be useful, it is best to start taking some weight on the injured ankle soon after injury, usually within 2-3 days. Keeping the ankle supple and maintaining the strength of the muscles around it will be beneficial for your long term recovery. Exercise should form the core part of your treatment.
This video is from an organisation called Versus Arthritis but these exercises are helpful for most people with ankle and foot pains:
Tailored stretching: Ankle, foot and toe exercises (for arthritis and joint pain)
Printable option: anklesprains-exercise-sheet.pdf (versusarthritis.org
How many should I do and how often?
Aim to do these exercises 1-2x daily.
You may only be able to manage a few to start with: that’s fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several weeks).
What if the exercise is painful?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise then seek professional help for further guidance.