After a sprained ankle, it is very important not to skip the rehabilitation program recommended by healthcare professionals. To help the patient regain mobility more quickly—in addition to physical therapy sessions and/or motor reprogramming using the Galmeon method—it may be beneficial to perform certain supplementary exercises. We’ve listed them for you below in this article.
What exercises should you do after an ankle sprain?
As part of a rehabilitation program following an ankle sprain, there are several exercises you can do. Here are some of the most effective ones.
- Foot Flexion and Extension Exercise
To perform a foot flexion:
- Sitting on a chair with your knees bent, point your toes and try to pull them toward you without pushing past your pain threshold;
- Hold the position for about 3 seconds, then release;
- Next, perform an extension movement, as explained below.
To create an extension:
- From the same starting position, point your toes and try to bring them toward the floor, while still staying within your pain threshold;
- Try to go as far as you can for about 3 seconds, then release;
- Next, perform a bending motion, as explained above.
When and how often should you do this exercise? As soon as possible after receiving approval from the healthcare professional in charge of your rehabilitation program. Do sets of 20 movements, 3 to 5 times a day.
- Exercise based on circular movements
Using your ankle, draw circles to the right, then to the left, being careful not to exceed your pain threshold.
When and how often should you do this exercise? If your ankle is less painful, you can start doing this exercise, doing about 20 repetitions a day
- Joint Stretching Exercise
Sit on the floor and, using a resistance band or a towel placed under the sole of your foot, try to pull it toward you to stretch your Achilles tendon.
When and how often should you do this exercise? Do this exercise several times a week, trying to hold the position for 30 seconds each time.
- Step Sequence Exercise
To get used to putting your foot on the ground again and working your ankle while standing, try the following exercise.
- While standing, bend the knee of your uninjured leg and place the heel of your injured ankle on the ground with the foot flexed and the toes pointing upward;
- Next, roll the foot onto the floor while bringing the pelvis forward and straightening the knee of the unaffected leg, so that the ankle of the unaffected foot is extended;
- Then return to the starting position and repeat the movement.
When and how often should you do this exercise? This exercise can be incorporated into your routine as recommended by your healthcare provider, performing 10 repetitions on each side.
- Calf Stretching and Strengthening Exercise
To stretch your calf properly:
- Standing up, place your arms against a wall and position your injured foot behind you, as far back as possible, so that your heel remains on the floor and your knee is straight;
- Then hold the position for 30 seconds.
To strengthen your calves:
- Standing up, rise onto your tiptoes as high as possible and try to keep your balance for 5 seconds;
- Then pause for 3 seconds and repeat the movement.
How many times should I repeat this exercise? Do 10 sets of stretching exercises and 10 sets of strength training exercises several times a week for optimal results.
- Proprioception Exercise
- Stand on one foot and balance;
- Hold the balance for 30 seconds;
- Try doing the exercise with your eyes open, then with your eyes closed, and finally while moving an object behind you;
- Maintain the starting position and try to touch the floor in front of you, to the sides, and behind you with your other foot (as shown in the video above).
How many times should I repeat this exercise? Complete 3 laps for the best results.
- Jumping Exercise on One or Both Feet
Start with two-foot jumps:
- While standing in place, hop 20 times on both feet and take a break between each set;
- Do about 5 sets for best results.
Once you’re comfortable with jumping on both feet, you can start hopping on one foot—first in place, then back and forth and side to side—without it hurting.
When and how often should you do this exercise? After several weeks of rehabilitation.
Why do rehabilitation exercises after an ankle sprain?
Performing targeted exercises as part of a rehabilitation program following an ankle sprain is very helpful in speeding up the return to mobility. This helps you quickly regain the joint’s full range of motion and strengthen the muscles to reduce the risk of developing ankle instability, for example.
Find a Galmeon practitioner near you
All of these exercises should be performed gradually and in accordance with the recommendations of your healthcare provider. It is important to always stay within your pain threshold and to increase the difficulty of the exercises gradually.
