Mon-Sat: 8:30am-6:30pm
Sun: 9am–3pm

Which Exercises Help You Recover From Ankle Sprain?

An ankle sprain is painful. But, recovering from the same isn’t. A physiotherapist assesses the condition to detect the exact damaged muscles, tendons or ligaments. They prepare a treatment program to reduce the pain and discomfort as quickly as possible. The treatment program consists of a wide range of exercises that engage your ankle more, get it moving and help you recover. 

Best Exercises for Ankle Sprain Rehabilitation 

The purpose of exercises is to regain normal movement in the ankle. You don’t have to rely on pain meds and yet find relief from the excruciating pain. It is recommended to practise the exercises under physiotherapy supervision to avoid further injuries. 

1. Stretching exercises 

You need to stretch the Achilles Tendon to ease the pain as much as you can. The Achilles Tendon connects the calf muscles to the bone at the bottom of the heel. Here are two common stretching exercises to help you recover from an ankle sprain:

Towel stretch 

  • Sit down and keep the injured leg straight in front of you. 
  • Keep a towel under the ball of your foot. 
  • Hold the towel at both ends. 
  • Pull the towel towards yourself without bending your knee. 
  • Hold the position for 15 seconds. 
  • Repeat thrice. 

Heel raise 

  • Stand straight with your hands on a table. 
  • Gently rise on your toes and return to starting position. 
  • Start doing it 10 times and eventually do 20. 

2. Range of motion exercises 

These help you restore your range of motion and flexibility in the ankle. 

Knee motion 

Sit on a chair and keep your foot flat on the floor. 

Gently move your knee from side to side without lifting the foot. 

Repeat for 3 minutes. 

The alphabet 

You can lie down or sit while doing this exercise. All you have to do is write all alphabets with the injured foot in the air. This helps the ankle move in all directions. Repeat twice. 

3. Strengthening exercises 

The range of motion exercises enables your ankle to bear an optimum weight. Thus, you should start the strengthening exercises after completing the previous step. 

Elastic band pull 

  • Tie the resistance band around a desk.
  • Sit on the floor. 
  • Put your toes and upper foot into the band. 
  • Gently pull the foot towards you and return to the starting position. 
  • Repeat 10 times. 


  • Sit on a chair with your feet flat on the ground. 
  • Keep the good foot on top of the injured foot. 
  • Now flex the injured foot while trying to push down with the top heel. 
  • Hold the position for 6 seconds. 
  • Repeat 10 times. 

Wrapping Up, 

Exercise works wonders when it comes to treating ankle sprains. It not only reduces pain but also prevents further injuries. Rest is important but you need to engage your ankle as well for quick recovery. But, you should know which exercises suit your condition before practising them. So, talk to a physiotherapist first to know when and how to exercise.