How to Rehabilitate an Ankle Sprain: A Step-by-Step Guide

Ankle sprains are one of the most common sports injuries. They often occur when the foot rolls or twists suddenly, stretching or tearing the ligaments around the ankle. Although many ankle sprains improve within a few weeks, returning to sport too quickly can increase the risk of persistent pain, weakness and recurrent sprains.

A structured ankle sprain rehabilitation programme can help restore movement, strength, balance and confidence.

1. Protect the ankle and control symptoms

During the first few days, the priority is to protect the ankle while allowing comfortable movement. Avoid activities that significantly increase pain or swelling, but complete rest is rarely necessary.

Gentle ankle movements, such as ankle circles or moving the foot up and down, can help maintain mobility. Walking should gradually increase according to symptoms and tolerance.

2. Restore ankle movement

As pain and swelling settle, focus on regaining normal ankle mobility.

A useful exercise is the knee-to-wall movement. Stand facing a wall with your injured foot in front and gently drive your knee towards the wall while keeping your heel on the floor.

Reduced ankle dorsiflexion can affect the way you walk, run, jump and squat, so restoring movement is an important part of rehabilitation.

3. Build strength

Once weight-bearing becomes comfortable, strengthening should become a major focus.

Exercises can include:

• Calf raises

• Resistance-band ankle exercises

• Single-leg calf raises

• Squats and lunges

• Step-ups and step-downs

Progressively increasing resistance is important. The aim is to restore the strength and capacity needed for normal daily activities and eventually sport.

4. Improve balance and proprioception

An ankle sprain can temporarily affect your sense of where the ankle is in space, increasing the risk of another injury.

Start with single-leg balance and gradually progress to more challenging exercises, such as balancing on an unstable surface, reaching movements or catching a ball while standing on one leg.

5. Return to running and sport

Don't use pain alone to decide when you're ready to return to sport. Your ankle should have regained good movement, strength and balance, and you should be able to perform sport-specific movements confidently.

Progress from jogging to faster running, changes of direction, jumping and landing before returning fully to training and competition.

How long does ankle sprain rehabilitation take?

Recovery varies depending on the severity of the sprain. A mild sprain may settle within a few weeks, while a more significant ligament injury can take considerably longer.

If pain, swelling or instability persists, or you repeatedly sprain the same ankle, it is worth having the injury assessed.