Recovering from Ankle Sprain: Foot & Ankle Rehab Exercises
An ankle sprain can happen in an instant — a misstep on uneven ground, a sports injury, or even a quick twist while walking. While the initial pain and swelling may settle within days, many people don’t realise that proper rehabilitation is essential for full recovery. Without it, the ankle can remain weak, unstable, and more prone to future sprains..
This guide walks you through effective and safe foot and ankle rehab exercises to help you recover strength, stability, and confidence — step by step.
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.
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.
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.
How Podhills Podiatry Can Help
At Podhills Podiatry, we understand how frustrating ankle injuries can be — especially when they stop you from walking, running, or enjoying daily activities. 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 a consultation today at Podhills Podiatry to start your recovery with expert care tailored to your needs.