Patient Education
Ankle Sprain Rehab Exercises: What to Do First
After an ankle sprain, the first step is to calm down the pain and swelling. As you feel comfortable, gentle movement, walking and strengthening exercises can help support recovery.
What should you do after spraining your ankle?
The first step after spraining your ankle is to calm down the pain. Ice and elevate your ankle after activity for 15 to 20 minutes. Compression may help decrease swelling, and elevating the ankle above your hip while seated or lying down can also help.
As you feel comfortable, slowly increase the amount of weight through your ankle and lower extremity. An ankle brace is recommended during the first week or weeks, or until pain, balance and strength have improved.
First steps after an ankle sprain
Ice and elevate after activity. Ice your ankle and elevate it after activity for 15 to 20 minutes.Use compression. Compression can help decrease swelling.Elevate your ankle. Elevate the ankle above your hip while seated or lying down.Use medication only as directed. NSAIDs may be used as directed by your physician.Increase weight gradually. Slowly increase the amount of weight through your ankle and lower extremity as you feel comfortable.Consider an ankle brace. An ankle brace is recommended during the first week or weeks, or until pain, balance and strength have improved.Walk as tolerated. Start with 3 to 5 minutes twice daily. If walking reduces your pain, add 5 minutes each day until you are able to walk 30 to 45 minutes at a time without increased pain.
Early ankle sprain exercises to try if comfortable
It is important to keep the ankle moving. You can start with these exercises if they feel comfortable.
Ankle Circles
Move your ankle in a circular clockwise pattern for several repetitions, then repeat in the reverse counterclockwise direction. Do this 20 times in each direction.
Calf Stretch
Stand facing a wall with your non-injured leg in front and your injured ankle behind with the knee straight. Lean forward with your hands against the wall and keep your back heel on the floor. Hold for 30 seconds. Repeat 3 times, 2 to 3 times per day.
Exercises to progress once your ankle feels better
Once the ankle is feeling better, you may progress to these exercises to help improve balance and strength.
Single Leg Balance
Balance is important to help prevent future ankle sprains. Stand on one leg and hold this position for 20 to 30 seconds. Repeat this 3 times and perform 2 to 3 times per day. For an added challenge, try closing your eyes.
Heel Raises
Stand facing a wall or countertop for support and balance. Raise up on your tiptoes while keeping your knees fully extended. Hold for one second, then lower slowly to the starting position. Repeat 15 to 20 times and aim for 3 sets.
