Introduction
Ankle sprains are one of the most common injuries, affecting athletes and non-athletes alike. They happen when the ankle is twisted or rolled, stretching or tearing the supporting ligaments. While rest can help in the early days, physiotherapy exercises are essential to restore strength, balance, and mobility — and to prevent future sprains.
At County Physio in Haddington, East Lothian, our physiotherapists provide tailored ankle rehabilitation programmes. Here are some of the best physiotherapy exercises we recommend after an ankle sprain.
1. Ankle Alphabet
A gentle exercise to restore mobility.
- Sit with your leg outstretched.
- Slowly “draw” the letters of the alphabet in the air with your foot.
- Complete once or twice daily.
👉 Helps loosen the ankle joint and improve range of motion.
2. Calf Raises
Builds strength in the ankle and calf muscles.
- Stand with feet hip-width apart.
- Slowly rise up onto your toes, then lower down.
- Repeat 10–15 times, 2–3 sets daily.
3. Single-Leg Balance
Improves stability and prevents future sprains.
- Stand on the injured leg for 20–30 seconds.
- Progress by closing your eyes or standing on a cushion.
- Repeat 3–4 times daily.
4. Resistance Band Ankle Strengthening
Targets the muscles around the ankle.
- Loop a resistance band around your foot.
- Pull the band inwards, outwards, up and down, against resistance.
- Perform 10–15 reps in each direction, 2–3 sets.
5. Step-Ups
Prepares the ankle for daily activity and sport.
- Step up and down onto a low step, keeping the movement controlled.
- Progress by increasing height or adding weights.
When to Start Exercises
Mild sprains may allow exercises within a few days, while severe injuries may need rest first. A physiotherapist will guide you on safe progression based on your injury.
👉 Learn more about our Ankle Pain Physiotherapy in Haddington.
Why Physiotherapy is Essential After an Ankle Sprain
- Prevents long-term weakness and instability
- Reduces the risk of repeated sprains
- Improves walking, running and sport performance
- Shortens recovery time compared to rest alone
Conclusion
Ankle sprains may seem minor, but without proper rehab they can lead to ongoing instability and repeated injuries. Starting the right physiotherapy exercises early helps you recover faster and get back to normal activity.
At County Physio in Haddington, East Lothian, our expert team can design a personalised ankle rehabilitation programme to suit your needs.
📞 Call us today or book online to begin your recovery.
