Exercises For Sprained Ankle: Getting You Back on Your Feet 

These exercises for a sprained ankle are just some of the safe and effective exercises to help strengthen your ankle and regain mobility. A sprained ankle can be frustrating, especially if you love staying active. The pain, swelling, and stiffness can make it difficult to stay moving and tempting to stay off your feet completely. However, movement that is done correctly can actually speed up your recovery. The key is to take it slow and listen to your body. 

Start with Rest, Then Move Gradually 

Before we get into these exercises for a sprained ankle, it's important to give your ankle some rest. In the first 48 hours, focus on reducing swelling and pain by following the R.I.C.E. method (Rest, Ice, Compression, and Elevation). Once the swelling starts to go down and you can put some weight on your foot without sharp pain, you’re ready to introduce gentle movements. 

Regain Motion with Mobility Exercises for a Sprained Ankle

One of the first steps in your recovery is to restore mobility. A great way to do this is by practicing ankle circles. Sit comfortably with your foot elevated and slowly rotate your ankle in a circular motion. Try going in both directions to loosen up stiffness. If full circles feel too challenging, start by gently moving your foot up and down, as if you were pressing on a gas pedal. 

Another one of the easy exercises for a sprained ankle is the alphabet exercise. Simply imagine writing each letter of the alphabet with your toes while keeping your leg still. This helps engage all the muscles around your ankle without putting too much strain on the joint. 

Strengthening Exercises to Prevent Future Injury 

Once your mobility improves, you’ll want to focus on strengthening the muscles that support your ankle. One of the best ways to do this is with resistance band exercises. Loop a resistance band around the ball of your foot and gently push against it, flexing and pointing your toes. This strengthens the small but essential muscles that stabilize your ankle. 

Heel raises are another one of the great exercises for a sprained ankle to add to your routine. While standing (and holding onto something for balance if needed), slowly rise onto your toes and lower back down. Start with both feet and, as you gain confidence, try it on the injured foot alone. 

Improve Balance and Stability After a Sprained Ankle

After a sprain, your balance may be off, making you more prone to future injuries. Working on stability will help rebuild confidence in your movements. A simple way to start is by standing on one foot. Try balancing on your injured foot for a few seconds at a time, using a wall or chair for support if necessary. As you improve, challenge yourself by closing your eyes or standing on a soft surface like a folded towel. 

Know When to Push and When to Rest 

Healing from an ankle sprain isn’t about rushing back into high-impact activities; it’s about gradual progress. Some soreness is normal, but sharp pain is a sign to back off. Be patient, and don’t skip the strengthening and balance work, as these will help prevent re-injury. 

It’s also a good idea to add an ankle brace to your exercises for a sprained ankle. The extra support can help prevent any wrong moves or weaknesses that can make the injury worse. Before you know it, you’ll be back to walking, running, and doing all the activities you love. Just take it one step at a time!