What are the Best Exercises for a Sprained Ankle?

If you’ve sprained your ankle, you’re likely eager to get back on your feet. Understanding the best ankle sprain exercises can help speed up your recovery and avoid future injuries. Our guide helps you become familiar with the most effective exercises and provide the information you need to heal properly.

Can I Exercise with a Sprained Ankle?

Yes, you can exercise with a sprained ankle. You need to start with gentle movements and exercise and then gradually progress. Initially, before you do ankle sprain exercises, you need to rest and ice to reduce swelling and pain. Once your initial inflammation decreases, you can begin with gentle range-of-motion exercises to maintain mobility.

Ankle Sprain Recovery Exercises

Recovery exercises come first to focus on managing swelling and maintaining some level of movement immediately after the injury:

Acute Phase (First Few Days Post-Injury)

The exercises from this section focus on rest, swelling reduction, and maintaining your range of motion.

• Immediately after the injury, you need to rest your ankle and apply ice to reduce swelling.
• Use a compression bandage and elevate your ankle, ideally above the level of your heart, to help reduce swelling.
• Sit or lie down and extend your leg. Then, gently rotate your ankle in a circular motion. It is called ankle circles. Do 10 circles in each direction.

Sub-Acute Phase (After Initial Swelling Decreases)

The focus here is on gentle stretching and mobility. Stretching exercises for sprained ankle in Arizona include:

• Towel Stretch: Sit and extend your leg, and then wrap a towel around the ball of your foot. Gently pull back to stretch the calf and Achilles tendon. Hold the position for 15-30 seconds and repeat 2-3 times.

Physical Therapy Exercises for Sprained Ankle

PT exercises for sprained ankles come into play once your initial pain and swelling have reduced. Let’s have a look:

Early Strengthening Phase

The therapy focus here is on restoring strength and range of motion, and increasing flexibility:

• Heel Raises: Stand and position your feet hip-width apart. Then, raise your heels off the ground slowly. Next, lower them back down. Do this 2-3 sets of 10-15 repetitions to strengthen your calves and improve your balance.
• Resistance Band Exercises: Sit and extend your leg with a resistance band wrapped around your foot. Press your foot forward against the band. Then, bring it back to the starting position. Do this 2-3 sets of 10-15 repetitions to strengthen the ankle muscles.

Balance and Proprioception Phase

The focus here is to improve your stability and balance and prevent future injuries.

• Balance Training: Stand on one foot and maintain your balance for 30 seconds. Then, increase the time gradually as you get stronger. To make it challenging, try closing your eyes or standing on an unstable surface.

Advanced Strengthening Phase

As your mobility improves and you become stronger, focus on more advanced exercises and low-impact cardio by doing the following ankle sprain exercises:

• Single-Leg Squats: Stand on one leg and position yourself to do a squat. For that, bend your knee and lower your body. Do it 2-3 sets of 10-15 reps to build up your strength and stability.
• Jumping Exercises: Hop gently in place or side-to-side. Start with small hops and increase the height and intensity gradually.
• Lateral Movements: Try side-to-side shuffles or lateral lunges. They strengthen your muscles around the ankle and improve lateral stability.

Cardio Exercises with Sprained Ankle

Cardio exercises are typically introduced last, only when your ankle has sufficient stability and strength. These exercises help you maintain your overall cardiovascular health. You can try:

• Swimming to provide a full-body workout without putting stress on your ankle. You can swim for 30 minutes, 3 times a week.
• Stationary biking to allow your body to maintain cardiovascular fitness while avoiding impact on your ankle. You can bike for 20-30 minutes daily.

How to Exercise with a Sprained Ankle?

Sprained ankle exercises need caution and the right environment. First, always listen to your body. Exercise in a calm, comfortable setting, and if you feel any pain, stop right away and rest.  At the beginning stages, start slowly with gentle movements in a safe, clutter-free space. Gradually increase the intensity as your ankle heals to avoid re-injury.

You need to use proper tools. You can wear supportive shoes to add support and consider an ankle brace. Also, exercise on a stable, non-slip surface to prevent accidents that could aggravate your sprain. Lastly, consult our professionals for guidance. Our physical therapists can provide personalized advice, monitor your progress, and ensure you’re performing exercises correctly and safely.

High Ankle Sprain Exercises

High ankle sprains include the ligaments above your ankle joint. This area requires specific exercises for a thorough recovery.

For the first few days post-injury:

• Rest and apply ice to reduce swelling.
• Use a compression bandage and lift up your ankle.

Once initial swelling decreases, do:

• Toe point and flex. Sit with your leg extended, point your toes, then flex them back. Repeat 10-15 times.
• Seated ankle mobility. Move your knee side to side while keeping your foot flat on the floor.

As your pain and swelling decrease, do:

• Calf raises on stairs. Stand on a step edge, raise your heels, and then lower them. Do 2-3 sets of 10-15 reps.
• Tibialis anterior strengthening. You need to use a resistance band to flex your foot upward. Do 2-3 sets of 10-15 reps.

As your strength and mobility improve, do:

• Lateral band walks. Step side-to-side with a resistance band around your lower legs. Do 2-3 sets of 15-20 steps.
• Dynamic balance exercises. Do single-leg stands on an unstable surface for 30-60 seconds.

When to Start Exercise after Sprained Ankle?

• For a mild sprain, start doing gentle exercises a few days after the injury once swelling and pain decrease. As your healing continues, start adding strengthening exercises to your plan.
• For a moderate sprain, start gentle movements and stretching about a week after the injury. Gradually add strengthening exercises as your pain reduces, and your mobility improves.
• For a severe sprain, you need to wait two to three weeks before you start. Focus on range-of-motion and light stretching, and add strengthening exercises once significant healing occurs.

Always follow our foot doctor’s guidance. For personalized advice, Contact Foot Ankle Specialty Centers for detailed and effective ankle sprain exercises.

Best Ankle Sprain Exercises in Arizona

At Foot Ankle Specialty Centers, we offer the best personalized ankle sprain exercises for your case. Our experienced podiatrists will help you recover quickly and safely. Contact us today to schedule an appointment and start your personalized rehabilitation program.

Conclusion

Recovering and exercising a sprained ankle requires patience and the right guidance. By following our structured exercise plan, you can regain your ankle strength, flexibility, and stability. Remember to listen to your body and progress gradually. For professional guidance, call Foot Ankle Specialty Centers at (480) 741-1945.

FAQs

How can I exercise with a sprained ankle?

Start with gentle range-of-motion exercises. Then, gradually progress to more challenging movements as your ankle heals.

Should I exercise with a sprained ankle?

Yes, but only after the initial swelling and pain have decreased. Start with gentle exercises and gradually increase intensity.

Is it bad to exercise on a sprained ankle?

It can be if you don’t listen to your body or progress too quickly. Always follow professional advice to avoid further injury.