So you’ve sprained your ankle — and now you’re stuck limping, icing, and trying to stay off it. We’ve all been there. Ankle sprains are one of the most common injuries, especially if you’re active. Whether it happened during a workout, a run, or just a wrong step on the stairs, it’s frustrating.
The good news? With the right exercises and a little patience, you can rebuild strength, restore mobility, and get back to your routine without fear of reinjury. This guide will walk you through exactly how to strengthen your ankle after a sprain, step by step, using safe and effective movements.
First Things First: Let It Heal
Before we dive into exercises, let’s make one thing clear — don’t rush into movement too soon. During the first 48–72 hours after a sprain, focus on the R.I.C.E method:
- Rest: Stay off the injured ankle as much as possible
- Ice: Apply ice for 15–20 minutes every couple of hours
- Compression: Use an elastic bandage to reduce swelling
- Elevation: Keep your ankle raised above heart level when you can
Once the swelling and sharp pain have settled down (usually within a few days to a week), it’s time to move on to active recovery. That’s where these exercises come in.
Why Strengthening Is So Important After a Sprain
After a sprain, your ankle joint becomes unstable, and the muscles and ligaments around it weaken. If you don’t rebuild that strength, you’re more likely to sprain it again — sometimes even with a simple step.
Strengthening exercises will:
- Restore joint stability
- Improve flexibility and range of motion
- Rebuild muscle strength
- Train your balance and coordination
- Reduce the risk of reinjury
Now let’s look at the exercises that can help your ankle get back to full strength.
Best Exercises to Strengthen a Sprained Ankle
Start slow and listen to your body. If any of these cause sharp pain, stop and try again a few days later. These movements are generally safe once your ankle is no longer swollen or painful at rest.
1. Ankle Circles
Purpose: Regain range of motion and improve joint flexibility.
How to do it:
- Sit or lie down with your leg extended
- Slowly move your ankle in a circular motion
- Do 10 circles clockwise, then 10 counterclockwise
- Repeat 2–3 times a day
Tip: Go slow. Don’t force the movement if it feels stiff or tight.
2. Towel Scrunches
Purpose: Strengthen the small muscles of the foot and ankle.
How to do it:
- Sit in a chair with your foot flat on a towel
- Use your toes to scrunch and pull the towel toward you
- Repeat for 10–12 reps per set
- Do 2–3 sets per foot
Bonus: Place a light object like a pen or marble on the towel and try to grab it with your toes for added challenge.
3. Toe and Heel Raises
Purpose: Strengthen your calf muscles and improve ankle stability.
How to do it:
- Stand near a wall or chair for support
- Slowly raise up onto your toes
- Lower down and then rock back onto your heels
- Do 2 sets of 10–15 reps each
Tip: Move slowly and with control. If it hurts, reduce your range of motion.
4. Resistance Band Dorsiflexion & Plantarflexion
Purpose: Restore ankle strength using light resistance.
How to do it:
- Sit with your leg extended
- Loop a resistance band around the ball of your foot
- Pull the band toward you to create resistance
- Push your foot forward (plantarflexion), then slowly return
- Repeat for 10–12 reps
- Then reverse the motion, pulling your toes toward you (dorsiflexion)
Do 2–3 sets of each movement.
5. Alphabet Tracing
Purpose: Improve ankle mobility in all directions.
How to do it:
- Sit comfortably with your leg lifted off the ground
- Use your big toe to “write” the alphabet in the air
- Trace both uppercase and lowercase letters
- Do this once or twice a day
Tip: Focus on smooth, controlled movements. Don’t rush the letters.
6. Balancing on One Foot
Purpose: Rebuild proprioception (your body’s sense of position) and ankle stability.
How to do it:
- Stand near a wall for support
- Lift one foot slightly off the ground
- Try to balance on the injured foot for 20–30 seconds
- Do 2–3 rounds, then switch sides
Progression: Try closing your eyes or standing on a soft surface like a pillow for more challenge.
7. Lateral Band Walks
Purpose: Strengthen the ankle and hip muscles that keep you stable during side-to-side movement.
How to do it:
- Loop a resistance band around your ankles or thighs
- Get into a slight squat position
- Step sideways in one direction for 10–12 steps
- Return in the opposite direction
Do 2–3 rounds total. Keep your movements controlled and your feet pointed forward.
8. Step-Ups
Purpose: Build strength and confidence in ankle control during upward movement.
How to do it:
- Use a low step or staircase
- Step up with your injured leg, then bring the other foot up
- Step down slowly and repeat
- Do 10 reps, rest, then repeat for 2–3 sets
Progression: Increase the height of the step or add light weights once you’re comfortable.
Tips for a Smooth Recovery
- Warm up first: Do gentle ankle circles or walk for a few minutes before exercises
- Be consistent: Aim to do your rehab routine 4–5 times a week
- Go slow: This isn’t about speed. Controlled movement builds real strength
- Track your progress: Write down your reps or how long you can balance
- Listen to your body: If something hurts, back off and try again later
When to Seek Medical Help
While most sprains heal well with basic care and exercises, watch for these red flags:
- Pain that doesn’t improve after a week
- Severe swelling or bruising that spreads
- Inability to bear weight after several days
- A feeling of instability or repeated rolling of the ankle
If you notice these, it’s best to consult a physical therapist or doctor. They can assess your ankle and guide your recovery with personalized care.
FAQs About Strengthening a Sprained Ankle
How soon after a sprain can I start exercises?
Wait until the swelling goes down and the pain is manageable — usually 3–7 days post-injury for mild to moderate sprains.
Can I walk on a sprained ankle?
Yes, but only when you can do so without limping or sharp pain. Use crutches or a brace if needed early on.
How long does it take to fully recover?
Mild sprains may heal in 2–3 weeks. Moderate sprains may take 4–6 weeks. Severe sprains can take 8+ weeks and may need professional rehab.
Are ankle braces helpful during recovery?
Yes. They offer stability during walking or exercise. But don’t rely on them too long — rebuilding strength is more important.
Should I do these exercises if the ankle still hurts?
If the pain is mild and manageable, yes — but avoid exercises that cause sharp or worsening pain. Always ease into movement.
Final Thoughts
Spraining your ankle might slow you down, but it doesn’t have to stop you entirely. With the right care and a solid plan, you can bounce back stronger than before. These exercises aren’t just for healing — they’re also for prevention. Strong, stable ankles are your best defense against future injuries.
