Ankle sprains affect active adults and children, and they occur when the ligaments that support the ankle stretch or tear. Mild sprains typically cause swelling and tenderness, but severe sprains may make walking difficult. Once a doctor clears you for movement, a few simple exercises may help you restore motion and strength. Here are some exercises you can perform:
Ankle Alphabet
When ankle sprains stiffen the joint, this exercise focuses on movement in every direction. Sit in a chair with your injured leg extended in front of you. Lift your foot off the floor, and trace each letter of the alphabet with your big toe. Keep the movements slow and controlled.
Move only your ankle and foot, and keep your knee and hip still. If the full alphabet feels tiring, start with the letters A through M. Work up to two full rounds each day. Larger letters stretch the joint further as your comfort improves.
Calf Stretches
Tight calf muscles pull on the ankle, and this tension limits upward foot movement. A towel stretch offers a gentle starting point for most people. To do this, sit on the floor with your legs straight while you loop a towel around the ball of your foot. Pull the towel ends toward your body with slow, steady pressure.
When you feel a mild stretch in the back of your lower leg, hold the position for 30 seconds. Rest for 10 seconds between rounds; then repeat the stretch three times. Sharp pain signals a need to stop. Keep your knee straight throughout each stretch.
A standing calf stretch adds more load in later stages of recovery. Place your injured foot behind you while your hands rest against a wall at shoulder height. Keep your back heel flat on the floor, and bend your front knee slowly. Before you return to the starting position, hold each stretch for 30 seconds.
Towel Scrunches
Towel scrunches target the small muscles in your foot and lower leg. These muscles support your arch, and they help control ankle position during walking. Before you sit in a sturdy chair, place a small towel flat on the floor. Follow the steps below for each session:
- Rest your bare foot on the near edge of the towel.
- Curl your toes to pull the towel toward you.
- Spread your toes to push the towel back out.
- Complete 10 to 15 repetitions, then switch feet.
Resistance Bands
After your range of motion returns, resistance bands add strength training to your routine. Sit on the floor with your leg straight, and the band looped around your forefoot. Hold the band ends firmly, and move your foot slowly against the tension. Each movement works a different group of muscles that surround the ankle. Try these approaches:
- Plantar flexion: Point your toes away from your body, like pressing the gas.
- Dorsiflexion: Anchor the band to a table leg, and pull your toes toward you.
- Inversion: Turn the sole of your foot inward against the band.
- Eversion: Turn the sole of your foot outward against the band.
Address Ankle Sprains With Rehabilitation
Recovery timelines differ for each person, and some sprains need several weeks of structured work. Pain, swelling, or instability that lasts longer than expected may point to a more serious injury. For professional help, a licensed provider can examine the joint and adjust your exercise plan. Schedule an evaluation with a doctor or physical therapist before you start these exercises.
