Ankle Stability Exercises To Help With Sprained Ankles and To Strengthen Your Foot!
Content Reviewed By: Dr. Steve Knighton, B.Sc., D.C. on August 31, 2026
Ontario Chiropractic Licence Number: 5580
Try these ankle strengthening exercises to improve your strength and recover more quickly! If the exercises are a little bit uncomfortable – that’s ok, but they should never be painful. If you have a small increase in pain after the exercises, it should not last for longer than 30 minutes to 1 hour.
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Any increased pain that lingers longer than that is not good, and you should talk to Dr. Steve or Dr. Jenn before continuing! Icing will also be your best friend to help with swelling. Always consult with a professional when starting any ankle rehab exercise protocol
Make sure you are covering your ice pack and icing for 20 minutes on, 20 minutes off! For more information on icing click here 🙂
We see all types of foot and ankle injuries at our Oakville based clinic. From catching a curb while running to the go train to a small pot hole in the field at Abbey Park High School. You name it our team has treated it. We have the ankle sprain exercises for you!
Most chronic ankle injuries that require a stability exercise program are from chronic Sinus Tarsi Syndrome. This is basically a chronic swelling on the outside of the patients ankle/foot area. Number one procedure for ankle sprains are ice and proper supportive shoes!
Download the free ankle strengthening exercises and get back in the game..fast.
What does the research say about ankle exercises?
Exercise-based rehabilitation is an important part of recovery after a lateral ankle sprain. Current clinical guidelines emphasize progressive exercise, balance and neuromuscular training to restore ankle function and reduce the risk of recurrent sprains. Research has also found that exercise-based rehabilitation can reduce the risk of another ankle sprain compared with usual care.
At Home Ankle Strengthening Exercises and Stability
Ankle Strengthening Exercises FAQ – Sprains, Weak Ankles and Recovery
What are the best exercises for a sprained ankle?
Some of the best exercises for a sprained ankle include ankle circles, calf stretches, towel stretches, heel raises, resistance band exercises, and balance training. These exercises help improve ankle mobility, strength, stability, and overall recovery after an ankle injury.
When should I start exercises after an ankle sprain?
Gentle ankle mobility exercises can often begin within a few days after the injury once severe swelling and sharp pain start to calm down. More serious ankle sprains may require additional rest before starting rehabilitation exercises.
Can ankle exercises help prevent future ankle sprains?
Yes. Strengthening and balance exercises help improve ankle stability and coordination, which may reduce the risk of repeatedly rolling or spraining the ankle in the future.
Why does my ankle still feel weak after a sprain?
Ankle sprains can sometimes lead to lingering weakness, poor balance, scar tissue formation, and chronic ankle instability. Without proper rehabilitation, the ankle may continue to feel unstable or prone to re-injury.
Should ankle exercises hurt?
Mild discomfort during rehabilitation can be normal, but exercises should not cause sharp pain. If an exercise significantly increases pain, swelling, or limping afterwards, it may be too aggressive for the current stage of healing.
How often should I do ankle rehabilitation exercises?
Most ankle rehabilitation exercises can be performed daily or several times per week depending on the severity of the injury. Consistency is important for improving strength, mobility, and ankle stability.
What muscles should be strengthened after an ankle sprain?
Recovery exercises often focus on strengthening the calf muscles, peroneal muscles on the outside of the leg, foot stabilizers, and surrounding hip muscles to improve balance and ankle control.
Are balance exercises important for ankle sprain recovery?
Yes. Balance and proprioception exercises help retrain the ankle joint and improve coordination. These exercises are important for reducing the risk of future ankle injuries.
Can supportive shoes help ankle recovery?
Supportive footwear can help reduce stress on the ankle during recovery and improve overall stability. Poor footwear may contribute to recurring ankle pain or repeated sprains.
When should I seek treatment for a sprained ankle?
You should seek professional treatment if you experience severe swelling, bruising, difficulty walking, repeated ankle sprains, instability, or ankle pain that does not improve with rest and rehabilitation exercises.
Can I walk on a sprained ankle?
Many people with a mild ankle sprain can gradually begin walking and putting weight on the ankle as pain allows. More significant sprains may require additional support or a period of reduced weight-bearing. If you cannot comfortably put weight on the ankle, have significant bruising or swelling, or are unsure how badly it is injured, have the ankle assessed before progressing your exercises. Learn more about ankle sprain treatment and assessment.
How long does it take to strengthen an ankle after a sprain?
There is no single recovery time for every ankle sprain. A mild sprain may improve relatively quickly, while a more significant ligament injury or an ankle with recurring instability can require several weeks or longer of progressive rehabilitation. Rather than relying only on a timeline, we look for improvements in ankle movement, strength, balance and the ability to walk, run or exercise without the ankle repeatedly giving way.
Do I need a resistance band for ankle strengthening exercises?
No. Many ankle rehabilitation exercises can initially be performed using body weight, a towel, a wall or a stable chair. Resistance bands are useful as the ankle improves because they allow you to progressively strengthen the muscles that control the ankle in different directions. Balance exercises and calf raises can also be progressed without specialized equipment.
What exercises help an ankle that keeps rolling or giving way?
An ankle that repeatedly rolls or feels unstable often needs more than simple stretching. Rehabilitation usually includes calf and ankle strengthening, resistance exercises, single-leg balance and proprioception exercises that retrain your ability to control the ankle. Repeated ankle sprains can sometimes lead to chronic ankle instability and irritation around the outside of the ankle, including the sinus tarsi. Progressive exercise and balance training are important parts of rehabilitation for recurrent ankle sprains, as outlined in clinical practice guidelines for lateral ankle sprains.