Getting Better Fast After an Ankle Sprain with Simple Rehab Exercises

This ankle rehabilitation exercise program focuses on strengthening the muscles that support your ankle to help reduce stress on your ankle joint. To restore normal ankle function after an ankle sprain.

Ankle Range of Motion Rehab Exercises

Rehabilitation of the ankle is to develop strength and neuromuscular control so that the ankle and foot are better controlled and protected during sporting and everyday activities. Injury to the ankle may result in the muscles being compromised

Range of motion exercises are designed to help you regain normal ankle motion. You should start these straight away for a simple sprain. However please check with your doctor to ensure you don’t have a fracture or something more serious going on.

ANKLE PULLBACK

1. Sit on the floor or a bench.
2. Have one leg out straight, and other leg can be resting next to you.
3. Engage your core for stability and maintain good posture throughout the exercise.
4. Keep your heel on the ground and lift your toes up towards your body, pulling them back towards you as far as comfortable.
5. Hold the pullback position for a few seconds, feeling a stretch.
6. Relax your toes and return to the starting position.
7. Repeat the exercise for the desired number of repetitions.
8. Repeat the exercise on the opposite leg.

ANKLE POINT FORWARD

1. Sit on the floor or a bench.
2. Have one leg out straight, and other leg can be resting next to you.
3. Engage your core for stability and maintain good posture throughout the exercise.
4. Keep your heel on the ground and push/point out your toes away from your body, push them back as far as comfortable.
5. Hold the pointforward position for a few seconds, feeling a stretch.
6. Relax your toes and return to the starting position.
7. Repeat the exercise for the desired number of repetitions.
8. Repeat the exercise on the opposite leg.

ANKLE POINT IN

1. Sit on the floor or a bench.
2. Have one leg out straight, and other leg can be resting next to you.
3. Engage your core for stability and maintain good posture throughout the exercise.
4. Keep your heel on the ground and push/point out your foot into your body, push them as far as comfortable.
5. Hold the point in position for a few seconds, feeling a stretch.
6. Relax your foot and return to the starting position.
7. Repeat the exercise for the desired number of repetitions.
8. Repeat the exercise on the opposite leg.

ANKLE POINT OUT

1. Sit on the floor or a bench.
2. Have one leg out straight, and other leg can be resting next to you.
3. Engage your core for stability and maintain good posture throughout the exercise.
4. Keep your heel on the ground and push/point out your foot away from your body, push them as far as comfortable.
5. Hold the point out position for a few seconds, feeling a stretch.
6. Relax your foot and return to the starting position.
7. Repeat the exercise for the desired number of repetitions.
8. Repeat the exercise on the opposite leg.

Ankle FLEXIBILITY Exercise

Front of shin – band push outs

1. Sit on a chair with your feet flat on the ground and your knees bent at a 90-degree angle.
2. Place a resistance band around your right foot, over the toes. Using the left foot and on the resistance band, make sure the band is securely in place.
3. Keep your feet hip-width apart and press your right foot outwardsagainst the resistance of the band, engaging your shin muscles.
4. Hold the push-out position for a few seconds, feeling the tension in your shins.
5. Slowly release the pressure and return to the starting position with your feet flat on the ground.
6. Repeat the exercise for the desired number of repetitions.

Advanced Heel Stretch

This stretch is more advanced as it is for those who can now stand on the injured ankle.

1. Stand up and position yourself comfortably.
2. Place your injured foot behind the other foot, ensuring that your toes are pointing forward.
3. Keep both of your heels firmly planted on the ground.
4. Slowly bend your back knee, shifting your weight backward, until you feel a stretch in the heel of your back leg.
5. Hold the stretch for a few seconds, focusing on maintaining proper form and feeling the tension in the heel.
6. Release the stretch slowly and repeat as desired.

Advanced Calf Stretch

This stretch is more advanced as it is for those who can now stand on the injured ankle.

1. Stand up and position yourself next to a wall.
2. Place your injured foot behind the other foot, ensuring that your toes are pointing forward.
3. Keep both heels firmly planted on the ground and straighten your back leg.
4. Slowly bend your front knee, shifting your weight forward, until you feel a stretch in the calf muscle of your back leg.
5. Hold the stretch for a few seconds, focusing on maintaining proper form and feeling the tension in the muscle.
6. Release the stretch slowly and repeat as desired.