Physical Therapy Exercises for Ankle Sprains

Growing up, winter was basketball season and now makes me think of sprained ankles. I believe that this is caused by my bad ankle sprain in a pre-season high school scrimmage where I landed on a friend’s foot after taking a shot. Back in the day (late 1970s), treatment consisted of an x-ray followed by putting my foot in a cast for 4 weeks even though I did not have a fracture. Once the cast was removed, I was allowed back on the court to start practicing with the team without having to do any rehab. Thank goodness for Coach MacDonald’s ankle tape job!

Nowadays, a bad ankle sprain is typically treated with Rest, Ice, Compression and Elevation (RICE). You may be prescribed crutches to minimize weight bearing and start rehab with range of motion exercises within 72 hours of the injury.

An ankle injury can increase the risk of re-injury by 40% to 70%. (I can personally attest to this.) It is important to strengthen and stretch your ankle to avoid a future chance of re-injury. Your physical therapist will recommend the best exercises for your injury.

Laura Inverarity, PT, DO (Doctor of Osteopathic Medicine) has recommended some exercises on the Verywell website.

Reminder: Please consult your physician or physical therapist before engaging in any physical activity and stop if you experience pain or discomfort.

• Ankle Pumps – While sitting or lying down, pump your ankles up and down.

• Ankle Alphabet – While sitting or lying down, trace the alphabet in the air with your toes.

• Ankle Isometric Inversion – While sitting, place inside of foot next to a stationary object like a doorway or table leg. Push inside of foot against stationary object. Slow on and slow off. Must be pain free!

• Theraband Eversion – Tie a loop in the band and place it around your affected foot. Pull the band around your other foot and hold tightly. Turn your affected foot out without rolling your leg, moving only at the ankle joint.

• Balance on One Leg Flatfooted – Stand on your affected leg with the other leg bent and off the floor. Balance for up to 15 seconds. Use a table or chair beside you if too difficult. Advance to eyes closed if it becomes easy.

You can find these exercises (and many more) in the Ankle & Foot category in the PT-Helper mobile app to add to your Favorites which allows you to customize each exercise’s repetitions, sets, and hold time. You can also set up 3 daily reminders to notify you when to do your exercises.

Reminder: Please consult your physician or physical therapist before engaging in any physical activity and stop if you experience pain or discomfort.

Start your Free 30-day Trial of the PT-Helper CONNECT service for physical therapists and other wellness professional, to prescribe Home Exercise Programs.

Download the PT-Helper mobile app for patients and exercise enthusiasts to create your exercise program.