Eighty-five percent of all ankle sprains are inversion ankle sprains, according to The University of Illinois at Urbana-Champaign. An inversion ankle sprain occurs when the foot rotates in, causing all the ligaments on the outside of the ankle to stretch or tear. Once swelling is managed, you may perform exercises to regain ankle flexibility, strength and function. Consult your physician, physical therapist or athletic trainer before you begin new exercises.
Flexibility
Due to the swelling and pain, decreased range of motion is common with ankle sprains. To avoid pain with stretches and range of motion exercises, start with small movements and slowly progress to larger movements. To do toe curls, sit on a chair with your foot flat on the floor and a towel under the toes. Slowly curl your toes to pick up the towel. To do the alphabet exercise, sit with your heel resting on the floor and writing the letters of the alphabet in the air with your foot. Other common flexibility exercises include the marble pickup, ankle circles and calf stretches. Perform three sets of 20 repetitions or three sets of 30 seconds daily.
Strengthening
Strengthening the ankle helps regain any strength you lost due to the injury and may help prevent reinjury. Using a resistance band, perform ankle flexion, extension, inversion and eversion movements. You may perform these movements either sitting in a chair or on the floor with the legs straight. More advanced weight-bearing exercises include toe-raises, heel walking and toe walking. Perform two to three sets of 15 to 20 repetitions or two to three sets of 15 to 30 seconds daily.
Balance
After an ankle sprain you will experience more ankle instability, decreasing your overall balance. Balance exercises include standing on an uneven surface such as a wobble board; doing a single-leg balance on the floor with or without support; and doing a single-leg balance on an uneven surface. Closing your eyes during single-leg balance is another variation to your balance exercises. Perform exercises several times a day for 15 to 60 seconds.
Considerations
Over-the-counter pain medications, heat prior to exercises and ice following exercises may help you manage pain and swelling. To avoid reinjury, progress your exercises and rehabilitation program slowly. Pain, swelling and flexibility should all improve before attempting strength and balance exercises, and avoid high-impact activities such as running and jumping until your ankle heals and you are cleared to return to sports.
