Ankle Sprain: exercise plan

Rolled it? The pain fades fast, but the wobbliness doesn’t unless you train it. A few minutes of balance work a day cuts your chance of doing it again.

How to use this

Pain rules: up to about 3–4/10 during exercise is fine, settling by the next morning. More swelling next day? Ease back.
How often: daily, a few minutes at a time. Start gentle movement and walking within the first few days.
How long: most people are back to normal activity in 2–6 weeks; keep balance work going for 3 months to cut re-sprains.
Progress when: you can do a level with good control and no limp. Move through range → balance → strength → hopping.

Your exercises

Ankle range (alphabet)Sitting with your foot off the ground, ‘write’ the alphabet with your big toe. Progress to a standing calf stretch once you can take weight.Twice through, 2–3 times a day
Single-leg balanceStand on the injured leg near a bench. Start with fingertip support; progress to no hands, eyes closed, a pillow, then catching a ball.3 holds of 30 seconds, once or twice a day
Heel raisesRise up on your toes and lower slowly. Start on both feet; progress to the injured leg only, then on a step edge.3 sets of 15, once a day
Band ankle strengthLoop a band around your forefoot and push your foot outwards (and inwards) against it. Progress with a stronger band.3 sets of 15 each way, once a day
Balance reachStand on the injured leg and tap the other foot forwards, sideways and backwards as far as you can with control. Progress by reaching further.3 rounds, once a day
Hop progressionOnce you can balance and do 20 single-leg heel raises without pain: two-foot hops on the spot, then single-leg hops, then forward and side-to-side hops, then sport drills.3 sets of 10, every second day

Back to sport: when you can hop, land and change direction on the injured leg without pain or giving way. Bracing or taping for sport in the first year after a sprain lowers the chance of another.

Stop and see your GP or physio if

You couldn’t take 4 steps straight after the injury or have bony tenderness (needs an X-ray check)
Pain or swelling getting worse after the first few days
Your ankle keeps giving way after 6 weeks of exercise
Numbness, a cold foot, or calf pain and swelling

Want a supervised program?

A physio can guide a supervised, progressive program, which speeds recovery and helps prevent another sprain, especially for sport or if you’ve sprained it before. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

Reviewed 29 October 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

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