Ankle sprain: rehab exercises

Stages of rehab

1. First days: protection, gentle mobility and walking as tolerated.
2. Strengthening of the peroneals and calves with a resistance band.
3. Proprioception and single-leg balance, then hopping and return to sport.

Recommended exercises

Backward tandem walkingBackward tandem walking, 3 sets, 10 slow steps Single-leg balance with eyes closedSingle-leg balance with eyes closed, 3 sets, hold for 20 seconds per leg Single-leg Forward-Backward RockingSingle-leg forward-backward rocking, 3 sets, 12 repetitions per foot Tandem walking with hip flexionTandem walking with hip flexion, 3 sets, 10 steps forward and backward Lateral support on BosuLateral support on Bosu, 3 sets, 8 repetitions per side Single Leg Balance on Foam CushionSingle Leg Balance on Foam Cushion, 3 sets, hold 30 seconds per leg Single Leg Balance with Head RotationSingle leg balance with head rotation, 3 sets, hold 30 seconds per side Single-leg Balance on Airex Cushion with BallSingle-leg balance on Airex cushion with ball, 3 sets, hold for 30 seconds, throw and catch the ball Single-leg balance with ball tossSingle-leg balance with ball toss, 3 sets, 8 throws per foot Single-leg destabilization balance exerciseSingle-leg destabilization balance exercise, 3 sets, 8 repetitions per leg Single-leg jump with visual feedback stabilizationSingle-leg jump with visual feedback stabilization, 3 sets, 6 repetitions per leg Single-leg lateral jump landing over obstaclesSingle-leg lateral jump landing over obstacles, 3 sets, 8 repetitions per side

See all ankle and foot exercises →

Practical tips

• Increase weight-bearing gradually, guided by pain.
• Keep up balance training for several weeks after the pain has gone.
• See a doctor if you cannot put weight on the foot or take four steps.

Frequently asked questions

When should I start rehab after an ankle sprain?

Within the first few days, with gentle movements. Balance training starts as soon as you can bear weight.

Why is proprioception important?

It retrains the ankle's stability reflexes and reduces the risk of another sprain.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.