Ankle sprains are most commonly a result of an inversion injury (your ankle rolling INWARD). This can cause damage to the anterior talofibular ligament and other structures. There are different grades of sprains and luckily, the majority are low grade (1 or 2) and can be treated conservatively. Remember, our bodies are resilient and adapt quickly when presented with the right amount of stimulus.
As with most musculoskeletal injuries, the first goal is to regain full range of motion. Once this is accomplished, then one can begin to gradually load the tissues to strengthen them again.
Below are some exercise progressions you can do to get back to 100% again. Keep in mind, these are just ideas to get you moving. There is nothing inherently special about these exercises. These can be used as part of a rehab program, as a warmup, for hypertrophy, or for strength. It all depends on context and how you program these.
Exercises:
Ankle pumps - moving the foot “up and down”. Ankle circles - skip the areas of movement that cause pain initially.
Knee to wall - tape a step back from the wall if it’s too easy. Keep the hips squared.
Ankle eversion with band - pushing “out”.
Balance on one foot - you can close your eyes or do it on an unstable surface to add challenge.
Eversion calf raises - slow on the way down.
Ankle hops.
Low box jumps - double leg, progress to single then.
Then of course return to sport exercise - squat, running, etc.
This is not medical advice.
References:
Dubois B, Esculier JF. Soft-tissue injuries simply need PEACE and LOVE. Br J Sports Med. 2020;54(2):72‐73. doi:10.1136/bjsports-2019-101253
