Ankle Sprain Recovery
An ankle sprain can be a frustrating injury, but with the right rehab plan, you can reduce pain, rebuild strength, and prevent future injuries. Incorporating mobility and strength principles ensures that you not only recover but also optimize your joint health and mobility for long-term resilience. Here’s how you can structure your ankle sprain recovery:
Phase 1: Acute Phase
Goals: Minimize swelling and pain, promote circulation, and maintain joint health.
Dorsiflexion Passive Range Holds
Stand in a staggered stance and feet flat on the ground.
Gently move the ankle into pain-free range by shifting your weight forward. (drive knee forward over your toes)
Hold for 5–10 seconds at the edge of your current range.
Purpose: Stimulate joint mechanoreceptors and signal healing.
Pumping Action:(plantarflexion/dorsiflexion)
Perform slow, controlled ankle pumps in pain free range of motion.
3 sets of 10–15 pumps, controlling both ends of the movement.
Phase 2: Subacute Phase
Goals: Restore joint mobility, begin building strength, and improve proprioception.
Controlled Articular Rotations (CARs):
Perform slow ankle CARs (circular motions) in a seated or lying position. Ensure no compensations occur. (pain free range of motion)
3–5 circles each direction, 2–3 times daily.
Passive Range Holds & Isometrics:
Stand in a staggered stance and feet flat on the ground.
Gently move the ankle into pain-free range by shifting your weight forward. (drive knee forward over your toes)
Hold for 5–10 seconds at the edge of your current range. Hold passively for 5–10 seconds, then contract the muscles by driving your toes into the ground.
Repeat while driving your toes up.(keep foot on the ground)
2–3 sets for each direction.
Phase 3: Strengthening and Range Expansion
Goals: Build strength, increase joint control, and expand active range of motion.
Banded Strength Exercises
Target Positions:
Start in a seated position with leg or legs extended out in front
Dorsiflexion: Put a band around your foot and attach the other end to a fixed object. Pull your ankle as far as you can (toes toward your shin). Slowly return to the starting position.
Plantarflexion: Put a band around your foot and hold the other end in hand. Extend your ankle as far as you can (toes away from shin). Slowly return to the starting position.
Inversion: Put a band around the top of the foot and apply tension to the band by holding it away from your body. Turn your ankle in while keeping. Slowly return to the starting position.
Eversion: Apply tension to the band by pulling it around your other foot and hold with the opposite side hand. Start with your ankle turned in then turn your ankle out. Slowly return to the starting postion.
3 sets of 15-20 reps each position.
Tip: Keep knees facing up, only move your ankle.
Weighted CARs:
Attach a light ankle weight or resistance band and perform slow, controlled CARs to improve strength.
Note: only move to the next phase when you can do exercises with no more than mild pain (3/10)
Phase 4: Strength and Return to Function
Goals: Build full joint capacity, tissue resilience, and function.
Single leg calf raises
Perform slow and controlled through full range of motion.
3 sets 10-15 reps
Lateral step downs
Stand on a small plyo box or step Move your free leg forward keeping leg staright
Reach your heel toward the floor by slowly sitting back and bending your grounded knee.
As the heel touches the ground, straighten your knee, extend your hips and return to start position.
3 sets 10-15
Single leg hops
Stand on one leg and hop straight up
Land softly on the ball of your foot and allow the heel to come down with control.
Jump only as high as you are comfortable
3 sets 6 -12 hops
Skater hops
Lateral jump side to side
Drive off the outside edge of your foot
Land softly by hinging at your hips and lowering into a squat position.
Once landed, jump to the other side repeating side to side.
3 sets of 6-12 jumps
Daily Maintenance and Prevention
Continue daily CARs to maintain joint health and prevent re-injury.
Continue strength training
Key Takeaways
Rehabbing an ankle sprain with Mobility and strength principles ensures not only recovery but also long-term joint health and performance. By progressively restoring range of motion, strengthening tissues, and improving control, you’ll be well-prepared to prevent re-injury and return to your favorite activities stronger than ever.
For a personalized approach or professional guidance, contact Skulte chiropractic and book an appointment