Ankle Sprain Exercises

Heel Cord Stretch

Name Repetitions/Sets Description (Basic) Progression Modified
Heel cord stretch 3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Stand facing a wall with your unaffected leg forward with a slight bend at the knee and your affected leg back. Keep both heels flat on the floor and press your hips forward towards the wall and hold. Do the stretch with your back leg straight and with it bent.  Do not arch your back.  Repeat the stretch for the other leg.

 

 


Towel Stretch

Name Repetitions/Sets Description (Basic) Progression Modified
Towel stretch 3-5 repetitions of 10-30 second holds for each leg.  Stretches should be performed 4-6x/week. Sit on the floor with both legs in front of you. Loop a towel around the ball of your foot and hold the ends of the towel in your hands. Keep your leg straight and pull the towel towards you.  Repeat the stretch for the other leg.

 

 


Ankle Range of Motion Exercises

Name Repetitions/Sets Description (Basic) Progression Modified
Ankle Circles 3 repetitions of 10 second for each direction.  Exercises should be performed 4-6x/week. While seated, slowly draw circles with your toes in a clockwise direction for 10 seconds, then start drawing circles counterclockwise for 10 seconds. Make sure only the ankle is moving and not the entire leg.


Proprioception Exercises

Name Repetitions/Sets Description (Basic) Progression Modified
Single Leg Stance 3-5 repetitions of 10-30 second holds for each leg.  Exercises should be performed 4-6x/week. Stand on flat ground with a chair in front of you for support if needed. Lift one leg up in the air and hold this position for 10-30 seconds. Repeat this for the other leg. To increase difficulty, close your eyes. You can also try standing on a soft cushion. Finally, start adding movements such as tossing a ball against a wall.