How to strengthen your ankle after a sprain

A sprain stretches or tears ligaments that help guide the ankle. Early stiffness, tenderness and reduced confidence on the foot are common. Strengthening should match your symptoms: movement should feel controlled, and exercise should not cause a clear increase in pain or swelling later that day or the next morning.

Useful progress markers include walking without a limp, moving the ankle in several directions, and standing steadily on the affected leg. These signs are more helpful than forcing a particular exercise on a fixed schedule.

Begin with ankle circles and gentle up-and-down movements within a comfortable range. Add resistance-band presses in different directions when walking is easier. Calf raises can build the muscles that support push-off; start with both feet and later shift more weight to the affected side. Balance work, such as standing near a stable surface, helps the ankle respond to uneven ground. Increase repetitions or resistance gradually, one change at a time.

A physiotherapist can check ankle motion, strength and balance, then tailor progression to the ligament involved and your daily activities. A brace, splint or kinesiology taping may be suggested temporarily when support is needed during activity.

Arrange an assessment if you cannot take several steps, have marked swelling or bruising, feel tenderness directly over a bone, or the ankle gives way repeatedly. Seek prompt medical help for numbness, a cold or discoloured foot, severe worsening pain, or an obvious deformity. Persistent pain or instability despite a gradual rehabilitation plan may need examination for a more significant ligament injury or another problem.

Which movements are appropriate for the stage of my sprain? When can I safely return to running, jumping or sport? Would a brace, splint or taping help, and what symptoms mean I should stop an exercise?