8 ankle sprain exercises

Sprained ankles are uncomfortable and often mean you need to be off your feet for a while. While time is a great way for your ankle to heal, strengthening the muscles around it can allow it to recover properly and prevent further sprains.

Introducing some gentle exercises will help bring some strength back to your ankle muscles. Still, it is important to start slowly and gently, making sure you listen to your body and stop if you experience discomfort. You should ensure a medical professional has approved that it is safe to start exercising too.

We’ve got all you need to know about ankle sprains, from what they are to what causes them, and eight ankle sprain exercises you can do from the comfort of your home.

In this article: What is a sprained ankle? | How to heal a sprained ankle | 8 ankle sprain exercises | Can you do cardio with a sprained ankle? | Can you walk on a sprained ankle? | How do you prevent strains and sprains? | The final say

What is a sprained ankle?

Medically, your sprained ankle will be graded on how bad it is. These grades include:²

• Grade 1: Mild

Your ligaments have been stretched but not torn. As a result, you may feel some pain and stiffness, yet your ankle should still be stable.

• Grade 2: Moderate

One or more ligaments are partially torn. You may be in some pain, and there will be mild swelling. Your joint won’t be completely stable, and you won’t be able to move it as much as usual.

• Grade 3: Severe

One or more of your ligaments is torn completely, and your ankle is unstable. As a result, you’ll likely have a lot of pain and probably won’t be able to move it.

It can take two weeks for your sprain or strain to feel better, but you should avoid intense activity and exercise for up to eight weeks as it may do more harm than good. If your strain or sprain is severe, it can take a few months to feel better.³

Four steps of RICE therapy

1. Rest: stop any form of exercise or activities, and try not to put any weight on the injured ankle.
2. Ice: use an ice pack (or a bag of frozen vegetables wrapped in a tea towel) on the injury for up to 20 minutes every 2 to 3 hours.
3. Compression: wrap the injury in a bandage to help support it.
4. Elevation: keep the injured ankle raised on a pillow or cushion as much as possible.

8 exercises for ankle sprains

The NHS recommends some exercises you can do as part of your at-home rehabilitation for a sprained ankle.⁵

Here are eight exercises that may help – it’s recommended that you do them three or four times a day.⁵

What cardio exercise can I do with a sprained ankle?

Doing some cardio training is possible if your injury isn’t too severe, but you should choose gentler forms like swimming. It’s thought that these exercises get the heart pumping, but don’t put too much strain on the ankle, like exercises such as walking or jogging will.⁶

How to prevent sprains and strains

You can’t always prevent ankle sprains and strains, but there are things you can do to help stop them from happening.³

This includes:

• warming up before exercising or playing sports
• getting enough rest
• strengthening your ankle muscles with gentle exercises

The final say

Injuries like ankle sprains can be uncomfortable and sometimes take a long time to heal. Therefore, it is crucial to take your time recovering and not start exercising or putting pressure on your ankle too quickly.

If it hurts to put weight on your ankle or you start to have symptoms like swelling, bruising or stiffness, you should always consult a medical professional. They can advise you on the next steps to take to encourage your ankle to heal. You should also check with a doctor to ensure you can start exercising safely after your injury.³