Published October 31, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Ankle sprain exercises: movement, strength and balance by stage
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A lateral ankle sprain happens when the foot rolls inward and the ligaments on the outside of the ankle are stretched or torn. It is one of the most common sports and everyday injuries. The ankle usually becomes painful, swollen and bruised, and walking can hurt for the first week or two.
Most sprains get better with simple care and exercise. Guidance from US family physicians notes that early movement speeds healing and reduces pain more effectively than prolonged rest, and that weight bearing and exercise can start as soon as pain allows.
A previous sprain is the biggest risk factor for another one. That is why rehab does not stop when the pain settles. Balance and strength work help the ankle react on uneven ground and are recommended to help prevent a repeat sprain.
Stage 1: Protect and get moving
Calm pain and swelling, walk as normally as you can, and keep the ankle moving.
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Ankle Pumps
Move gently and slowly. This keeps the ankle from stiffening and helps circulation while you rest.
Typical dose: Point the foot up and down within a comfortable range, 10 reps, 3–4 times a day1,2
-
Ankle Alphabet
Move only at the ankle and stay in a comfortable range. Simple circles are fine if letters are too much early on.
Typical dose: Trace the alphabet or make slow circles, 10 in each direction, 3–4 times a day1,2
- Rest the ankle for the first 24–72 hours, keep it raised above hip level when you can, and use a cold pack wrapped in a cloth for up to 15 minutes every few hours.1,2
- Put weight on the foot as soon as it is comfortable and walk as normally as possible. Most people do not need crutches; if you do, wean off them as you are able.1,2,4
- For the first 48 hours, avoid hot baths, heat packs, alcohol and massage, which can increase swelling.2,5
- Advice on supports varies. US guidelines favor a brace or tape while the ankle heals over an elastic wrap alone; some NHS services no longer recommend bandaging. Ask your clinician what suits your sprain.2,3,4
Stage 2: Strength and basic balance
Rebuild calf and ankle strength and start standing balance on the injured leg.
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Stand on One Foot Balance Exercise
Move up a level once you can hold the current one comfortably. Keep the standing knee slightly bent.
Typical dose: Stand on the injured leg holding a chair for up to 30 seconds; progress to no support, then eyes closed; 3–4 times a day1
-
Toe Stand Strength Exercise
When this is easy, do it with your heels over the edge of a step, lowering and raising through the full range.
Typical dose: Holding a chair, rise onto your toes and lower slowly, 12 reps, 3 times a day1
-
Resistance Band Ankle Exercises (4-Way)
Turning the foot outward against the band works the muscles on the outside of the ankle, which help stop it rolling. Stay pain free.
Typical dose: 10–15 slow reps in each direction, 1–2 sets, once a day; use a light band to start2,3
Stage 3: Dynamic balance and single-leg strength
Train the ankle and body control needed for sport, uneven ground and quick changes of direction.
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Single-Leg Calf Raise
Rise and lower slowly. Compare the injured side with the other leg.
Typical dose: Holding a support, 12 reps on each leg, 3 times a day; progress to doing them on a step1
-
Foam Pad Balance Exercise
Keep a counter within reach. This builds on stage 2 balance and trains the ankle to react to unstable ground.
Typical dose: Stand on one leg on a cushion or uneven surface for up to 30 seconds; start on the good leg, then try eyes closed1,3
-
Tandem Stance (Heel-to-Toe Balance)
Start with one foot just in front of the other, then move to a true heel-to-toe line. Stay near a counter.
Typical dose: Stand heel to toe and swing your joined hands in a figure-eight for 1–2 minutes each way; progress to eyes closed1
- Once stage 3 feels easy and pain free, NHS programs add jumping: two-foot jumps with soft landings, then single-leg hops on the spot, forward and back and side to side, every other day.1
- After a first sprain, balance and proprioception training, often combined with a brace for sport, is recommended to help prevent another one.3,4
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| How long recovery takes | Most sprains feel better after about 2 weeks, and full healing often takes 6–12 weeks. Some pain and swelling can last 3–6 months, and severe sprains can take months to feel normal.1,2,5 |
| When to move up a stage | Move on when you can do the current exercises without discomfort. For balance and calf raises, move up a level once you can manage the current one.1 |
| Running and strenuous exercise | NHS advice is to avoid strenuous exercise, such as running, for up to 8 weeks because of the risk of further damage. Build up gradually once pain and swelling have settled and normal walking is comfortable.5 |
| Return to sport | Timing varies widely with the severity of the sprain and the demands of your sport. A brace may be advised early on. The decision depends on healing, pain, sport-specific skills, confidence and the risk of reinjury.3,4 |
| If it is not getting better | If pain has not improved after 6–12 weeks, or the ankle keeps rolling on uneven ground, ask your clinician about physical therapy.1 |
What to avoid or change for now
- Running and other strenuous exercise for up to 8 weeks, or until a clinician has cleared you.
- Heat, alcohol and massage in the first 48 hours.
- Exercises that cause sharp or worsening pain; move within a comfortable range.
- Uneven ground and unsupportive or high-heeled shoes while the ankle is still healing.
- Stopping your exercises as soon as the pain goes; balance work matters for preventing another sprain.
When to get help
- You heard a crack at the time of injury, or the ankle has changed shape or points at an odd angle. Go to the emergency department or call 911.5
- The foot is numb or tingling, or the skin looks blue or gray or feels cold. Go to the emergency department or call 911.5
- You could not take four steps right after the injury or when first seen, or pressing on the bony back edge or tip of either ankle bone, the base of the outer foot bone, or the bony bump on the inner midfoot is tender. Clinicians use these Ottawa ankle rules to decide whether you need an X-ray, so get checked the same day.3,4
- The pain is very bad or getting worse, or there is a large amount of swelling or bruising that keeps increasing. Get urgent care.5
- Fever, or feeling hot, cold or shivery, which could signal an infection. Get urgent care.5
- You still cannot put weight on the foot after one week, or symptoms are getting worse rather than better.2
- The ankle keeps giving way after the sprain has healed. This can be a sign of ongoing instability and is worth getting assessed.1,6
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: Achilles tendinopathy, Shin splints, Peroneal tendinopathy, or see all conditions.
Need a physio or physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
Should I rest a sprained ankle or keep moving it?
Rest for the first 1–3 days, then start gentle movement and walking as pain allows. Early movement speeds healing and reduces pain more than prolonged rest.
Do I need an X-ray for a sprained ankle?
Not always. Clinicians use the Ottawa ankle rules, which look at whether you can take four steps and whether specific bony points are tender, to decide whether an X-ray is needed.
Do balance exercises really prevent another sprain?
US physical therapy guidelines strongly recommend balance and proprioception training after a first sprain to help prevent another. Not every study shows a clear benefit, but it is low risk and widely advised.
How long does a sprained ankle take to heal?
Most people feel better within about 2 weeks, and full healing often takes 6–12 weeks. Severe sprains can take up to a few months to feel normal.
When can I run again after an ankle sprain?
NHS advice is to avoid strenuous exercise such as running for up to 8 weeks. Return gradually once you can walk normally without pain and swelling, and once single-leg balance and calf raises feel strong.
Sources
- King’s College Hospital NHS Foundation Trust: Ankle sprain (patient leaflet PL937.1)
- University Hospitals Sussex NHS Foundation Trust: Ankle sprain (Emergency Department leaflet 888.2)
- JOSPT / Academy of Orthopaedic Physical Therapy: Ankle stability and movement coordination impairments: lateral ankle ligament sprains, revision 2021 (clinical practice guideline)
- American Family Physician (AAFP): Update on acute ankle sprains
- NHS: Sprains and strains
- Mayo Clinic: Sprained ankle: symptoms and causes
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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