18 Best Exercises For Ankle Sprain

Introduction:

Ankle sprains are common injuries that occur when the ligaments supporting the ankle stretch or tear, often due to sudden twists or rolls. Proper rehabilitation exercises can help restore strength, flexibility, and stability, promoting faster recovery and reducing the risk of future injuries.

Following a sprain injury, performing gradual, planned Exercises For Ankle Sprain improves mobility, speeds up recovery, and lowers the chance of further injuries. A thorough and secure recovery is ensured by beginning with mild movements and working your way up to strength and balance activities.

You should avoid doing any strenuous exercise, such as jogging until the pain and swelling have decreased, but it’s important to keep moving to prevent the ankle and muscles from stiffening up. Start with some easy workouts as soon as your ankle pain goes away. You’ll need to work out to keep your ankles flexible and improve your strength and balance.

Causes:

When the ligaments supporting the ankle stretch or rupture as a result of excessive stress or improper movement, ankle sprains happen. Anyone can get these injuries, including athletes and people who walk on uneven ground. Prevention and suitable treatment of ankle sprains can be helped by knowledge of their causes.

Unexpected Ankle Twisting or Rolling

Unexpected ankle twisting or rolling is one of the most frequent causes of ankle sprains. This might happen because of:

• Stepping on an Uneven Surface: Ankle rolling inward or outward may happen when walking on rocky, grassy, or slick terrain.
• Mistakes or Unintentional Falls: Ankle twisting may happen when someone loses their balance or steps off a curb improperly.
• Missing a Step on Stairs: An uneven landing on a step might cause the ankle to stretch farther than it should.

Not Wearing the Right Shoes

Ankle sprain risk can be considerably increased by wearing improper footwear. Typical causes linked to footwear include:

• High Heels: Shoes with heels cause the body’s natural balance to change, which makes it simpler to lose balance and roll the ankle.
• Worn-out or Unsupportive Shoes: Shoes that are too old or have insufficient cushioning are unable to provide enough for the ankle, increasing the risk of sprains.
• Shoes That Are Too Tight or Loose: Poorly fitting shoes increase the chance of instability because they fail to adequately secure the foot.

Causes Associated with Sports

Ankle sprains are more common in athletes and people who engage in physical activity because sports require quick movements and significant impact. Typical risk factors consist of:

• The act of jumping and landing incorrectly: Gymnastics, basketball, and volleyball are among the sports that demand a lot of jumping. Ankle twisting can happen if the foot lands incorrectly.
• Fast Direction Shifts: Football, tennis, and soccer all require quick turns, which can put strain on the ankle ligaments.
• Contact with Other Players: In contact sports, a player may unintentionally impact or tread on another player’s foot, twisting their ankle.

Overwork or Exhaustion

Overworked or exhausted ankles may not perform as intended, increasing the risk of sprains. Among the contributing factors are:

• Extended Physical Activity: Ankle ligament tension can result from prolonged running, dancing, or hiking without a break.
• Repetitive Stress Movements: Exercises that put continuous strain on the ankle, such as ballet, long-distance jogging, and aerobics, raise the risk of sprains.
• Muscle Fatigue: Weary muscles are less able to respond to sudden motions, which makes rolling the ankle easier.

Ankle weakness or instability

Some persons are more at risk for sprains because of their naturally weak or unstable ankles. This may be because of:

• Ankle Sprains in the Past: Ankle sprains can weaken the ligaments, increasing the risk of further injuries.
• Poor Muscle Strength: The ankle and lower leg muscles are weak and do not support the body as they should.
• Lack of Balance and Coordination: It is simpler to fall and twist one’s ankle when one has poor proprioception or bodily awareness.

Outside Factors

Ankle sprains can also be caused by specific external and internal factors, including:

• Wet or Slippery Surfaces: Ankle twisting can be easily caused by spills, ice, or rain.
• Trauma or Auto Accidents: Ankles can be forced into unnatural postures by direct impact injuries such as falling heavy items or auto accidents.

Signs and symptoms:

The degree of ligament injury affects how severe the symptoms are. The symptoms of an ankle sprain are explained in detail below.

Swelling (Inflammation)

• After the injury, swelling happens minutes to hours later.
• Caused by increased tissue fluid buildup as a result of ligament damage.
• Depending on the extent of the sprain, the swelling might range from minor to severe.
• Due to fluid buildup, it could feel tight and stiff to the touch.
• Overnight, swelling can get worse, reaching in 24 to 48 hours.

Sensitivity to Touch

• Pressing or touching the wounded area causes pain.
• While mild sprains could feel a little sensitive, severe sprains hurt a lot, even when you apply light pressure.
• Although it can spread to other locations, tenderness is usually restricted to the area around the torn ligament.

Bruising (Skin Discoloration)

• Due to the rupture of tiny blood vessels, bruises develop within a few hours or the following day.
• As blood collects beneath the skin, the area that is affected may turn purple, blue, or black.
• The bruise may turn yellow or green during the healing process before going away.
• The foot and toes become heavily bruised with more severe sprains.

Having trouble walking or carrying weight

• Depending on how severe the sprain is, walking becomes difficult or impossible.
• A limp may result from mild sprains, but movement is still possible.
• Moderate to severe sprains: The pain and instability make walking very difficult or impossible.

Reduced Range of Motion and Stiffness

• Soreness and edema that make it difficult to move the ankle.
• The ankle may feel “locked up” or stiff, particularly after extended periods of inactivity.
• Rotating or bending the foot might be painful and limited.
• The ankle may feel immovable in extreme situations.

Sensations of popping or tearing (with severe sprains)

• At the moment of injury, some people experience a “pop” or hear it.
• Suggests extreme stretching or a potential full ligament tear.
• May be followed by sudden, intense pain and swelling.

Both Weakness and Instability

• A feeling of instability or the ankle “giving out” when standing or walking.
• Happens when the ligaments are strained or ripped, which lessens their capacity to keep the joint stable.
• If left untreated, severe sprains (Grade 3) might cause chronic ankle instability.

Mild to severe pain

• Intense or stinging pain at the injured site right away.
• When you move or perform weight-bearing activities like standing or walking, the pain gets greater.

Depending on how severe the sprain is, pain may vary:

• Grade 1 mild sprain: uncomfortable but still walkable.
• A moderate sprain (Grade 2) is characterized by severe pain that interferes with walking.
• Severe sprain (Grade 3): intense pain that makes bearing weight on the ankle all but impossible.

Location of pain:

• The most typical location is at the outside of the ankle.
• Depending on the kind of sprain, it may also happen on the front or inside.

When to Begin Working Out Following an Ankle Sprain:

The severity of the sprain affects when to perform rehabilitative exercises:

• Mild Sprain (Grade 1): After the pain and swelling slow down, you can start exercising a few days later.

• Moderate Sprain (Grade 2): Don’t begin exercising until the swelling is gone, which normally takes a week.

• Severe Sprain (Grade 3): Before starting any activities, a doctor’s examination is recommended because initial immobilization may be necessary.

Benefits of Exercises:

Following an ankle sprain, rehabilitation exercises are essential to the healing process. They strengthen the ankle, help in mobility rehabilitation, and protect against further injuries.

A thorough explanation of the benefits of ankle sprain exercises may be provided below.

Lessons Swelling and Pain

• Swelling from an ankle sprain comes on by fluid buildup from injured blood vessels.
• Blood circulation is increased by exercise, which helps in the removal of extra fluid and lowers swelling.
• Over time, pain is reduced by gentle movements that avoid rigidity.
• Early mobility reduces inflammation without making the injury worse.

Strengthens the Ligaments and Ankle Muscles

• The danger of re-injury is increased by weak ankle muscles.
• Strength training increases muscle support and lessens ligament stress.
• Stronger ligaments limit excessive movement and improve joint stability.

Restores Range of Motion

• Joint stiffness from sprained ligaments restricts the ankle’s range of motion.
• Restoring normal flexibility can be helped by motion exercises and stretching.
• Long-term stiffness and joint dysfunction can be avoided by maintaining joint mobility.

Speeds up the Healing Process

• Exercise improves the flow of nutrients and oxygen to injured tissues.
• Speeds up the healing of injured ligaments compared to extended rest.
• Makes it possible to resume sports and everyday activities more quickly.

Increases Coordination and Balance

• Proprioception, the body’s sense of joint position, can be weakened by ankle sprains.
• Ankle twisting or falling is more likely when one has poor balance.
• Exercises for balance improve coordination by retraining the brain and muscles.

Increases Joint Mobility and Flexibility

• Scar tissue may form following a sprain, decreasing joint flexibility.
• Exercises for stretching maintain the flexibility of tendons and ligaments.
• Avoids chronic issues such as arthritis or stiff ankles.

Prevents Sprains in the Future

• Chronic instability is more likely in those with a history of ankle sprains.
• Exercises for mobility and strength guarantee that the ankle is resistant to stress.
• Excessive ankle twisting or rolling is avoided by strengthened ligaments and stabilizing muscles.

Increases Movement Confidence

• Fear of re-injury following an ankle sprain may cause a slowdown or change in gait.
• People can rebuild their ankle trust with gradual exercising.
• As vital as physical healing is psychological repair.

Exercises For Ankle Sprain:

Ankle circle

Ankle circles help in regaining the ankle’s circulation, range of motion, and flexibility following a sprain. When there is less swelling and little pain when moving, this exercise is perfect for the early stages of recovery.

• Place your wounded foot up in a chair.
• Only move your ankle while keeping your leg stable.
• Make slow, careful circles with your foot as you rotate it clockwise.
• Turn in a counterclockwise manner after completing 10 to 15 rounds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Ankle pump

Following an ankle injury, ankle pumps help with minimizing swelling, improving circulation, and regaining range of motion. This is a mild workout that is suitable for the initial phase of recovery, particularly when mobility is restricted.

• Your legs should be comfortably extended as you sit or lie down.
• Maintain the support and relaxation of your harmed foot.
• As though you were pressing a gas pedal, point your toes forward.
• Hold this position for a few seconds.
• Toes should be pulled back toward the shin.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Ankle Alphabet Drawing

This exercise helps strengthen stabilizing muscles, increase ankle mobility, and regain range of motion following a sprain. When weight-bearing activities are still challenging in the early stages of recovery, it is extremely helpful.

• Your wounded foot should be raised (on a pillow or stool) while you lie down or sit in a chair.
• Maintain your leg still, allowing only your ankle to move.
• Slowly sketch the alphabet’s letters in the air with your big toe acting as a “pencil.”
• Go from A to Z in a methodical way.
• Start with tiny movements and work your way up to larger ones if entire letters are too tough.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Towel Curls

After an ankle sprain, towel curls are an excellent way to increase flexibility and strengthen your foot’s small muscles.

• Place your foot flat on the floor while seated in a chair.
• In front of you, spread a towel on the floor.
• Scrunch up the towel with your toes and drag it in your direction.
• Work your way to the end of the towel and curl it more.
• For best results, do the exercise slowly and carefully.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Standing Soleus muscle stretch

Following an ankle injury, the Standing Soleus Stretch is an excellent exercise to increase lower limb mobility and flexibility. It focuses on the soleus muscle, also known as the gastrocnemius, which is situated beneath the calf and is essential for ankle stability.

• Lean against a wall and support yourself with both hands.
• You should keep both feet flat on the ground as you take a step back roughly one to two feet.
• Maintaining your rear heel on the floor, bend both knees.
• Stretch your lower calf (nearer the Achilles tendon) by gradually leaning forward.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Towel stretch

After a sprain, the Seated Towel Stretch is a useful exercise for increasing ankle mobility and flexibility. It helps in stretching the Achilles tendon and the gastrocnemius and soleus muscles of the calf, which often tighten during recovery.

• Your affected leg should be straight out in front of you when you sit on the floor.
• Wrap the heel of your foot with a resistance band or cloth.
• Using both hands, hold both ends of the towel.
• Keeping your knee straight, slowly draw the towel toward you until your Achilles tendon and calf start to stretch.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Heel Raises

After a sprain, heel raises help restore the ankle joints and the calf muscles’ strength, stability, and stamina. During the workout, using a chair offers additional support and balance.

• Hold it lightly for support as you stand behind a strong chair or counter.
• Maintaining your feet flat on the ground, place them hip-width apart.
• Lift your heels off the ground and slowly stand up on your toes.
• Hold this position for a few seconds.
• Return your heels to the floor gradually.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Standing calf stretch

This stretch encourages ankle mobility following a sprain and helps increase gastrocnemius (upper calf) flexibility.

• Both hands should be at shoulder height on a wall as you face it.
• Maintaining a straight foot and a flat heel on the ground, take a single step back.
• With the back leg straight, flex the front knee.
• Slowly bend forward until your rear leg’s calf begins to stretch.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Resisted dorsiflexion

The anterior tibialis muscle is strengthened via resistive dorsiflexion, helping in controlling foot movement while improving ankle stability following a sprain.

• With your injured leg outstretched, sit on the floor.
• Wrap a resistance band around your foot’s top.
• Have someone hold the band or secure the other end to a solid item.
• Maintain a relaxed but straight knee.
• Against the tension of the band, slowly move your foot upward (toward your shin).
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.
• Start with a low-intensity resistance band and increase it as your strength increases.

Single-Leg Stand

Following an ankle sprain, the Single-Leg Stand is an excellent exercise to improve proprioception, stability, and balance. It lowers your chance of further injuries and strengthens the tiny stabilizing muscles in your ankle.

• If you need support, stand close to a wall or a firm chair.
• Balance on your affected leg and raise one foot off the ground.
• Maintain a small bend in your knee and hold this position for a few seconds.
• Put your foot down.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Resisted Plantar flexion

• Your affected leg should be extended as you sit on the floor.
• A resistance band should be wrapped around the heel of your foot.
• Using your hands, create tension on both ends of the band.
• As you push against the resistance of the band, slowly point your toes forward.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat theses exercise five to ten times.

Calf Raises

By strengthening the gastrocnemius and soleus muscles, calf raises help stabilize the ankle following a sprain injury.

• Place your feet hip-width apart and, if necessary, use a chair or wall for balance.
• Raise your heels as high as you can while slowly standing up on your toes.
• Hold this position for a few seconds.
• Slowly return to the beginning posture by lowering your heels.
• Then relax.
• Repeat these exercises five to ten times.

Toe raises

• Place your feet hip-width apart and, if necessary, lean against a wall or chair for support.
• Keeping your heels planted, slowly raise your toes off the ground.
• Feel your shin muscles contract as you hold this position for a few seconds at the top.
• Return your toes to the floor slowly.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Single-leg heel raise

After a sprain, the Single-Leg Heel Raise is an excellent exercise to restore ankle stability, balance, and calf strength. It works the soleus and gastrocnemius muscles, which are essential for running, jumping, and walking.

• Use a chair or wall for support if required when standing on one leg.
• Raise yourself onto the heel of your foot by gradually lifting your heel off the ground.
• Hold this position for a few seconds.
• Slowly return to the beginning posture by lowering your heel.
• Then relax.
• Repeat these exercises five to ten times.

Ankle Inversion with Resistance Band

Ankle inversion helps reduce side-to-side ankle motions and avoid future sprains by strengthening the tibialis posterior and other stabilizing muscles.

• Your affected leg should be extended as you sit on the floor.
• Wrap a resistance band around the inside of your foot, then secure the other end using your hands or a strong object.
• Keep your knee and leg still as you slowly shift your foot inward against the band’s resistance.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Ankle Eversion with Resistance Band

By strengthening the peroneal muscles, or outer ankle muscles, this exercise helps support the ankle and guard against sprains in the future. When the pain and swelling have decreased in the later phases of recovery, it is helpful.

• Straighten your legs and sit on the floor.
• Wrap a resistance band around your wounded foot’s outside.
• Use your opposing foot to grip the band or secure the other end to something strong.
• Gently push your foot out against the resistance, away from your other foot.
• Your ankle should be the main point of motion; do not move your leg or knee.
• The farthest point should be held for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Wobble board

After a sprain, a wobble board, also known as a balancing board, helps strengthen the ankle, increase stability, and improve proprioception, or body awareness. Later on in the healing process, after the pain and swelling are gone, it is helpful.

• The wobbleboard should be placed on a level, non-slip surface.
• If you need support, stand close to a chair, wall, or counter.
• Place both feet shoulder-width apart and step onto the middle of the board.
• Maintain a small knee bend while using your core.
• As you shift your weight, let the board move a little.
• Avoid letting the board’s edges touch the floor and try to maintain it as level as possible.
• Hold this position for a few seconds.
• Instead of using your toes to stabilize, use your ankle muscles.
• Take a few moments to rest after stepping off cautiously.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

Heel-to-Toe Walk

Following a sprain, the heel-to-toe walk helps increase ankle strength, balance, and coordination. It improves walking mechanics by activating the stabilizing muscles surrounding the ankle.

• Place yourself on a level, non-slip surface.
• With your shoulders relaxed and your arms at your sides or slightly outstretched for balance, take an upright posture.
• Make sure your right foot’s heel meets your left foot’s toes by placing it squarely in front of your left.
• Move your weight forward onto your front foot with caution.
• Put your left foot in front of your right foot, heel to toe, and take a step forward.
• Take ten to fifteen steps in a straight line, then turn around and walk back.
• Use a counter, wall, or other stable object for support if necessary.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises five to ten times.

What are the safety measures to consider when exercising?

To avoid more damage and encourage proper healing, it’s essential to pay attention to safety precautions when completing exercises for an ankle sprain. Here are some important safety guidelines:

Getting a medical clearance

• Before beginning any workouts, especially if the sprain is severe, speak with your healthcare provider.
• If the injury is recent, follow the R.I.C.E. regimen (Rest, Ice, Compression, Elevation) within the first 48 hours.

Warm Up and Cool Down

• Before beginning strengthening exercises, begin with gentle movements like toe taps or ankle circles.
• Do some light stretches at the end to keep your flexibility.

Begin gradually

• Before beginning strength and balance training, start with mild range-of-motion activities.
• Until your strength and stability return, stay away from high-impact activities.

Pay Attention to Your Body

• If you experience severe pain, swelling, or pain, stop right away.
• While little stiffness is common, pain is a sign of trouble.

Don’t Put Too Much Stress on Your Ankle

• Don’t go into difficult activities too soon; instead, increase the intensity gradually.
• Early in the healing process, refrain from energetic motions like jogging or jumping.

Make Use of Sufficient Support

• If necessary, put on an ankle bandage or brace for stabilization.
• Workouts should be done on a level, stable surface.

Keep Your Form Correct

• To avoid reinjury, perform exercises carefully and with controlled movements.
• To support the ankle joint, contract the surrounding muscles.

When necessary, take breaks and stay hydrated.

• To avoid cramping in your muscles, drink plenty of water.
• To ensure ideal recovery, give yourself enough time to rest in between sessions.

When should you stop exercising?

If you experience any of the following symptoms while recovering from an ankle sprain, you should stop exercising right away:

• Acute or Severe Pain

While some pain is common, strain or re-injury is indicated by acute, stabbing, or intensifying pain.

• A tingling or numb feeling

This could mean reduced blood flow or nerve involvement, both of which require medical care.

• A Rise in Swelling

After exercising, if your ankle expands more, it could be a sign that the wounded tissue is under too much stress.

• Warmth and Redness

An infection or inflammation may be indicated if your ankle gets hot and red.

• Unable to Support Weight

Your ankle isn’t prepared for the activity level if you have trouble standing or walking after working out.

• Chronic Pain Following Rest

While some soreness is acceptable, you might be overdoing it if the pain continues and doesn’t go away with rest.

• Weakness or Stability Loss

To avoid more harm, stop if your ankle gives out or feels weak or unstable.

Stop the workout, take a break, and apply ice if you face any of these symptoms. Before starting therapy, see a doctor if your symptoms don’t go away.

If you have an ankle sprain, which workouts should you avoid?

Avoiding specific workouts is essential if you have an ankle sprain to minimize more damage, speed up recovery, or worsen swelling and pain. During the healing phase, you should refrain from the following exercises and activities:

High-Intensity Activities

High-impact exercises increase the risk of re-injury by placing excessive stress on the joints and ligaments.

• Jogging or running, particularly on tough surfaces
• Exercises involving jumping (jump rope, box jumps, plyometrics)
• High-impact sports (volleyball, tennis, basketball, and soccer)

Extended Hiking or Walking

Although being a low-impact exercise, walking excessively in the early stages of recovery might exacerbate discomfort and edema.

• Walking a long distance
• Trekking over rough ground
• Climbing stairs

Activities That Require Turning or Twisting

Recovery may be slowed by twisting actions that stretch or tear the previously damaged ligaments.

• Sports like football, basketball, and tennis that require fast direction changes
• Zumba or dance (which requires quick twists and pivots)
• Kickboxing or martial arts (strong leg motions put more strain on the ankle)

Cycling Without the Right Assistance

Outdoor riding or cycling without ankle support can lead to instability, even though stationary cycling can be a useful low-impact workout.

• Riding a bike outside (risk of falls or abrupt ankle movement)
• Pedaling with high resistance strains the muscles in the ankles.

Heavy Lifting of Weights Under Standing Pressure

Standing and lifting large weights puts additional strain on the injured ankle, making it difficult to stay balanced.

• Squats, particularly when combined with weight
• Deadlifts
• Lunges
• Standing overhead presses

What steps can I take to help prevent ankle sprain?

Even though ankle sprains are frequent, there are a number of precautions you can take to keep your ankles safe and lower your chance of getting hurt.

The specific actions to avoid ankle sprains are listed below:

• Before engaging in any physical activity, warm up.

Muscles that are cold and rigid are more likely to sustain damage. A good warm-up improves joint mobility, flexibility, and blood flow.

• Develop Stronger Ankle Muscles

Ankle rolling and twisting are less likely when the muscles surrounding the ankle joint are stronger because they offer greater stability and support.

• Avoiding Fatigue and Overexertion

You run a higher risk of losing control and spraining your ankle when you exercise or play sports while your muscles are tired.

• Improve Proprioception and Balance

Your body’s capacity to sense position and movement is known as proprioception. Ankle injuries can be avoided with the help of a well-trained sense of balance.

• Put on suitable footwear.

Shoes are essential for maintaining ankle stability and preventing injuries. Ankle twisting is more likely to happen when you’re wearing improper footwear.

• Strengthen your lower legs and hips.

Ankle stability and mechanics are adversely affected by weak hip and leg muscles.

• Keep Your Ankles Flexible

An ankle strain is increased by tight muscles and inflexible joints, which raises the possibility of damage. Regular stretching maintains the Achilles tendon, calf, and ankle flexibility.

• Watch Out for uneven surfaces.

The chance of stepping awkwardly and spraining an ankle increases when jogging or walking on rough surfaces.

• Use ankle support if necessary.

You might need additional help if you have weak ankles or a history of sprains.

• Pay Attention to Your Body

Recurrent sprains and long-term instability might result from ignoring pain.

Summary:

Ankle sprains can be caused by a number of things, such as sudden movements, improper footwear, weak muscles, or environmental risks. The danger can be decreased by taking preventative measures such as strengthening the ankle, wearing suitable shoes, and paying attention to surfaces.

Although ankle sprains are a common injury, you can recover fast and resume your regular activities with the right care and rehabilitation. You may encourage healing, increase the strength and stability of your ankle, and avoid further injuries by including ankle exercises, rest, and a healthy diet in your recovery program.

Never forget to pay attention to your body and don’t be afraid to get medical help if necessary.

FAQ:

References:

• Hecht, M. (February 15, 2019). Try these 15 sprained ankle exercises. Healthline. https://www.healthline.com/health/works-for-sprained-ankles
• Arthritis Versus. (n.d.). Sprains of the ankle. versusarthritis.org/media/21785/anklesprains-exercise-sheet.pdf
• Exercises for Ankle Sprains | London Foot and Ankle, n.d. Ankle sprain exercises can be found at https://www.londonorthopaedicsurgery.co.uk/therapies-exercise-regimes/
• Exercises for a Sprained Ankle | Kaiser Permanente, n.d. Kaiser Permanente. Health-Wellness/Health-Encyclopedia/he.sprained-ankle-rehabilitation-exercises.te7604 https://healthy.kaiserpermanente.org/he.
• Exercises for Ankle Sprain (n.d.). Ankle sprain/exercises: https://www.sussexcommunity.nhs.uk/patients-and-visitors/resources/patient-resources
• Sydney Sports Medicine Centre – Education. Ankle Sprain Rehabilitation Exercises (n.d.). Ankle exercises: https://www.ssmc.com.au/for-patients/
• Moore, C., and Moore, C. May 13, 2024. Exercises for Ankle Sprains: Fast rehab for a quicker recovery. Physical therapy that uses continuous motion. Exercises for ankle sprains that promote rapid recovery can be found at https://continuousmotionpt.com/