Recovering from Ankle Sprain: Foot & Ankle Rehab Exercises

Recovering from an ankle sprain can be painful and frustrating — especially when it limits your movement or keeps you from doing the things you love. Whether it’s from sport, daily activity, or a sudden twist, ankle injuries are among the most common lower-limb problems seen in clinics today.

This guide from Podhills Podiatry walks you through a step-by-step approach to safe and effective ankle sprain physiotherapy. You’ll learn how structured ankle rehabilitation can help you rebuild strength, restore balance, and prevent future injuries.

With expert guidance from an experienced podiatrist for ankle injuries in Sydney, you can move confidently again — without pain or fear of re-injury.

Understanding Your Ankle Sprain

Your ankle is supported by strong ligaments that stabilise the joint and allow smooth movement. When these ligaments stretch or tear, it leads to pain, swelling, and restricted motion — commonly known as a sprain.

The good news is that with the right approach and gradual rehab, most mild to moderate ankle sprains can heal fully within a few weeks. The key is to follow a structured recovery plan rather than rushing the process.

Around 20% of all sports injuries involve an ankle sprain.
Source: Australian Institute of Health and Welfare (AIHW)

The Three Phases of Ankle Rehab

Rehabilitation after an ankle sprain typically happens in three stages. Each stage focuses on restoring a specific function of the joint.

1. Acute Phase (First 1–3 Days)

Your main goal during this phase is to reduce pain and swelling.

• Rest: Avoid putting weight on the injured foot.

• Ice: Apply an ice pack for 15–20 minutes every few hours.

• Compression: Use a soft bandage or wrap for support.

• Elevation: Keep your foot raised above heart level to reduce swelling.

  Avoid stretching or high-intensity movement at this stage — give your ankle time to start healing.

2. Recovery Phase (Days 4–14)

As the pain begins to ease, it’s time to restore gentle movement and start rebuilding strength.

Range of Motion Exercises:

• Ankle Circles or Alphabet: Sit comfortably and slowly trace the alphabet with your big toe. This keeps the joint flexible.

• Knee Swings: With your foot flat on the floor, gently move your knee side to side to improve motion.

Gentle Stretching:

• Use a towel or strap around your foot to gently pull your toes toward you, feeling a stretch in your calf.

• Hold for 20–30 seconds and repeat a few times each day

At this stage, exercises should not cause sharp pain — a mild stretch or slight discomfort is fine, but stop if pain increases.

3. Strength & Balance Phase (Week 2–6+)

Once swelling and pain have improved, focus on rebuilding strength, control, and stability.

Strengthening Exercises:

• Resistance Band Work: Loop a band around your foot and gently push against it in all directions — up, down, in, and out — to strengthen ankle muscles.

• Heel Raises: Stand while holding onto a chair for support and lift your heels off the ground, slowly lowering them back down.

• Toe Curls: Pick up marbles or scrunch a towel with your toes to strengthen the smaller muscles in your foot.

Balance & Control Exercises:

• Single-Leg Stance: Try balancing on one foot for 30 seconds. As you improve, close your eyes or stand on a cushion to make it more challenging.

• Mini Hops: When ready, perform small hops side to side to rebuild coordination and prepare your ankle for real-life movements.

Tips for a Safe Recovery

• Listen to your body: Mild soreness is normal, but sharp pain means you need to slow down.

• Progress gradually: Move to the next phase only when you can walk without limping or swelling.

• Keep up your exercises: Continuing strengthening and balance training reduces the risk of re-injury.

• Use supportive footwear: Shoes with good ankle support or custom orthotics can make a big difference.

If your ankle feels unstable, painful, or keeps swelling up weeks after the injury, it’s best to see a podiatrist for a detailed assessment.

Proper rehabilitation can reduce re-injury risk by up to 60%.
Source: Australian Physiotherapy Association (APA)

When to Seek Professional Help

Some sprains heal well at home, but others may need professional attention — especially if you:

• Cannot put weight on your ankle after 48 hours

• Experience recurring sprains or “giving way”

• Notice severe bruising or swelling that doesn’t improve

• Feel ongoing pain despite rest and exercise

A podiatrist can check for ligament damage, joint instability, or alignment issues that could delay recovery.

1 in 5 people with an ankle sprain develop chronic ankle instability if untreated.
Source: Sports Medicine Australia (SMA)

How Podhills Podiatry Can Help

Recovering from an ankle sprain takes time, patience, and the right guidance — but you don’t have to do it alone. At Podhills Podiatry , Our experienced podiatrists provide personalised ankle rehab programs designed to restore strength, balance, and function safely.

We use advanced gait analysis, hands-on therapy, and custom orthotic support to address the root cause of instability and help prevent future sprains. Whether your goal is to return to sport or simply move comfortably again, our team will guide you every step of the way.

Book your ankle sprain rehabilitation in Sydney today with Podhills Podiatry and get back on your feet — stronger than before.

FAQs

• What is the best exercise for a sprained ankle?

  The best exercise depends on recovery stage. Early stages focus on gentle range of motion like ankle circles, while later stages include strength and balance drills such as resistance band work and single-leg stance.

• How long does it take to recover from an ankle sprain?

  Most mild to moderate ankle sprains heal in 2–6 weeks with proper rehabilitation. Severe sprains may take up to 12 weeks.

• Should I see a podiatrist for an ankle sprain?

  Yes — if pain, swelling, or instability persists beyond a few days, a podiatrist can assess ligament damage and design a rehab plan tailored to your injury.

• Can I walk on a sprained ankle?

  Light walking is safe once pain and swelling reduce, but avoid pushing through pain early on. Gradual load under professional guidance prevents re-injury.

• How can I prevent ankle sprains in the future?

  Continue strength and balance training, wear supportive shoes, and avoid uneven surfaces. Custom orthotics can help stabilize your foot and ankle alignment.