{"id":12430,"date":"2023-08-01T11:51:45","date_gmt":"2023-08-01T09:51:45","guid":{"rendered":"https:\/\/www.galmeon.com\/article\/7-exercises-to-do-after-a-sprained-ankle\/"},"modified":"2026-08-28T14:38:16","modified_gmt":"2026-08-28T12:38:16","slug":"7-exercises-to-do-after-a-sprained-ankle","status":"publish","type":"post","link":"https:\/\/www.galmeon.com\/en\/article\/7-exercises-to-do-after-a-sprained-ankle\/","title":{"rendered":"7 Exercises to Do After a Sprained Ankle"},"content":{"rendered":"\n

After a sprained ankle, it is very important not to skip the rehabilitation program<\/a> recommended by healthcare professionals. To help the patient regain mobility more quickly\u2014in addition to physical therapy sessions and\/or motor reprogramming using the Galmeon method\u2014it may be beneficial to perform certain supplementary exercises. We\u2019ve listed them for you below in this article. <\/p>\n\n

What exercises should you do after an ankle sprain?<\/h2>\n\n

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. <\/p>\n\n

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  1. Foot Flexion and Extension Exercise<\/strong><\/li>\n<\/ol>\n\n

    To perform a foot flexion: <\/p>\n\n

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    • Sitting on a chair with your knees bent, point your toes and try to pull them toward you without pushing past your pain threshold;<\/li>\n<\/ul>\n\n
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      • Hold the position for about 3 seconds, then release;<\/li>\n<\/ul>\n\n
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        • Next, perform an extension movement, as explained below.<\/li>\n<\/ul>\n\n

          To create an extension:<\/p>\n\n

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          • From the same starting position, point your toes and try to bring them toward the floor, while still staying within your pain threshold;<\/li>\n<\/ul>\n\n
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            • Try to go as far as you can for about 3 seconds, then release;<\/li>\n<\/ul>\n\n
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              • Next, perform a bending motion, as explained above.<\/li>\n<\/ul>\n\n

                When and how often should you do this exercise?<\/strong> 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. <\/p>\n\n

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                1. Exercise based on circular movements <\/strong><\/li>\n<\/ol>\n\n

                  Using your ankle, draw circles to the right, then to the left, being careful not to exceed your pain threshold. <\/p>\n\n

                  When and how often should you do this exercise? <\/strong>If your ankle is less painful, you can start doing this exercise, doing about 20 repetitions a day <\/p>\n\n

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                  1. Joint Stretching Exercise<\/strong><\/li>\n<\/ol>\n\n

                    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. <\/p>\n\n

                    When and how often should you do this exercise? <\/strong>Do this exercise several times a week, trying to hold the position for 30 seconds each time. <\/p>\n\n

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                    1. Step Sequence Exercise<\/strong><\/li>\n<\/ol>\n\n

                      To get used to putting your foot on the ground again and working your ankle while standing, try the following exercise.<\/p>\n\n

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                      • 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;<\/li>\n<\/ul>\n\n
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                        • 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;<\/li>\n<\/ul>\n\n
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                          • Then return to the starting position and repeat the movement.<\/li>\n<\/ul>\n\n

                            When and how often should you do this exercise? <\/strong>This exercise can be incorporated into your routine as recommended by your healthcare provider, performing 10 repetitions on each side.<\/p>\n\n

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                            1. Calf Stretching and Strengthening Exercise<\/strong><\/li>\n<\/ol>\n\n

                              To stretch your calf properly: <\/p>\n\n

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                              • 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;<\/li>\n<\/ul>\n\n
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                                • Then hold the position for 30 seconds.<\/li>\n<\/ul>\n\n

                                  To strengthen your calves: <\/p>\n\n

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                                  • Standing up, rise onto your tiptoes as high as possible and try to keep your balance for 5 seconds;<\/li>\n<\/ul>\n\n
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                                    • Then pause for 3 seconds and repeat the movement.<\/li>\n<\/ul>\n\n

                                      How many times should I repeat this exercise? <\/strong>Do 10 sets of stretching exercises and 10 sets of strength training exercises several times a week for optimal results.<\/p>\n\n

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                                      1. Proprioception Exercise<\/strong><\/li>\n<\/ol>\n\n
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