Sprained Ankle Rehab Program Exercises | Doctor and Physiotherapist led

In this video, I’m excited to share essential ankle sprain rehab tips and exercises that can help you or your loved ones recover fully from an ankle sprain. Ankle injuries are common, and understanding how to rehabilitate them effectively can make a significant difference in your recovery journey. With the guidance of my colleague, Ella Boy, a qualified physiotherapist, we’ll break down the rehabilitation process into manageable phases, ensuring you have the tools you need to regain strength and mobility.

Ankle sprains can be frustrating, but with the right approach, you can get back on your feet and return to your daily activities. The exercises we cover are designed to be done at home, requiring minimal equipment—just a towel or resistance band and a chair. This makes it easy for you to incorporate them into your routine, whether you’re at home or on the go.

Phase One: Early Recovery

In the initial days following an ankle sprain, the primary goal is to regain movement as soon as pain allows. This phase focuses on gentle stretches and range of motion exercises.

1. Resistance Band or Towel Stretch: Sit comfortably on the floor with your legs extended. Loop a towel or band around the ball of your foot and gently pull it towards you to stretch your calf. Hold for 30 seconds and repeat three times.

2. Standing Calf Stretch: Face a wall with your hands at eye level. Place your injured foot behind you, heel on the ground, and lean forward until you feel a stretch in your calf. Hold for 30 seconds and repeat three times.

3. Standing Soleus Stretch: Stand facing a wall with your knees slightly bent. Place the injured foot behind you and lean your knees towards the wall, keeping your heel down. Hold for 30 seconds and repeat three times.

During this phase, remember to follow the RICE protocol (Rest, Ice, Compression, Elevation) to help reduce swelling. Ice the area for 10-15 minutes every 30 minutes, apply compression, and elevate the affected ankle.

Phase Two: Range of Motion

Once the swelling has improved, typically days to weeks after the injury, you can move on to range of motion exercises. A great exercise for this phase is the Alphabet Exercise. Sit or lie down and write the letters of the alphabet in the air with your foot. Take your time and aim for two to three rounds throughout the day.

Phase Three: Strengthening and Balance

When you can bear weight comfortably, it’s time to focus on strengthening and balance. Here are four effective exercises:

1. Resisted Dorsiflexion: Place your injured foot under your good foot and pull the toes of your injured foot up towards your face, using the good foot for gentle resistance. Hold for 5 seconds and repeat 10 times for three sets.

2. Resisted Plantar Flexion: Place your injured foot on top of your good foot and push down as if pressing a pedal. Hold for 5 seconds and repeat 10 times for three sets.

3. Resisted Inversion: Push your feet together, focusing on the inside edge. Hold for 5 seconds and repeat 10 times for three sets.

4. Resisted Eversion: Cross your ankles and push the outer edges of your feet together. Hold for 5 seconds and repeat 10 times for three sets.

Advanced Rehabilitation: Balance Exercises

As you progress, balance exercises become crucial for stability, especially if you plan to return to sports or activities that involve uneven surfaces.

1. Heel Raises: Stand behind a chair and raise up on the toes of both feet, holding for 5 seconds before slowly lowering down. Repeat 10 times for three sets.

2. Single Leg Heel Raises: Stand on your injured leg and balance for 15 seconds. Repeat three times. For an added challenge, try this with your eyes closed.

3. Toe Raises: Rock back on your heels, lifting your toes off the ground. Hold for 5 seconds and repeat 10 times for three sets.

4. Single Leg Hops: Lift your good leg and hop on the injured side, starting with small hops. Aim for 10 hops and repeat three times.

5. Wobble Board Balance: Practice balancing on a wobble board, starting with both legs and progressing to one leg. Limit this to 5 minutes, three times a day, using support if needed.

I hope you find these exercises helpful in your recovery journey. Remember, it’s essential to listen to your body and consult with your healthcare provider before starting any new exercise program. For more detailed demonstrations, check out the video linked here: YouTube Video.

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