16/04/2026
Got an ankle sprain? Here are some exercises you can start with to support your recovery 👇🏻
🟢Exercise 1
• Put something under your calf to prop it up — a cushion works great.
• Gently move your ankle up and down, making sure it doesn’t hurt.
• Keep it slow and smooth, no rushing!
🟢Exercise 2
• Place the ball of your foot on a small step or ledge and hold onto something sturdy for balance.
• Rise up onto your tiptoes.
• Make sure your big toe stays flat and in contact with the surface — don’t let it lift off!
• Come back down slowly and in a controlled way.
🟢Exercise 3
• While sitting down, scrunch your toes around a soft ball or a towel.
• Then let go and try to spread your toes out as wide as you can.
• Take your time with this one — slow and steady is the way to go.
🟢Exercise 4
• Grab a resistance band or a stretchy strap, and push your knee forward past your toes into a lunge.
• Keep your heel firmly on the ground — don’t let it lift!
• Hold that position for a few seconds, leaning your weight onto your front leg while keeping the band nice and taut with your back leg.
🙂Start gradually, avoid pain, and focus on control and quality of movement.
If symptoms persist, a proper clinical evaluation is essential to guide your recovery.
