Recover Stronger: Post-Ankle Sprain Strengthening Exercises to Prevent Reinjury

An ankle sprain can happen in an instant — a misstep, an uneven surface, or a quick change in direction — but the recovery process takes patience and the right approach. After the initial swelling and pain subside, strengthening the ankle is one of the most important steps toward full recovery and preventing future injuries.

At Restore Foot and Ankle Specialists, our podiatrists emphasize proper rehabilitation to ensure your ankle regains stability, strength, and flexibility. Here’s what you need to know about post-ankle sprain strengthening and which exercises can help you safely get back on your feet.

Why Strengthening Matters After an Ankle Sprain

After a sprain, the ligaments that support your ankle are stretched or torn. This weakens joint stability, increases your risk of rolling your ankle again, and may lead to chronic instability if not properly treated. Strengthening exercises help by:

• Rebuilding muscle support around the ankle joint.

• Improving balance and proprioception, or your body’s awareness of movement and position.

• Restoring full range of motion and flexibility.

• Reducing the risk of future sprains or long-term instability.

When to Start Strengthening Exercises

Before beginning any exercises, your podiatrist should evaluate your ankle to ensure it’s ready for strengthening. Typically, exercises start once:

• Swelling has decreased.

• You can walk without significant pain.

• You’ve regained some range of motion.

At Restore Foot and Ankle Specialists, we create personalized recovery plans based on your specific injury, activity level, and goals.

Top Strengthening Exercises for Post-Ankle Sprain Recovery

Always consult your podiatrist or physical therapist before starting exercises, especially after an injury.

1. Ankle Alphabet

Sit comfortably and trace the letters of the alphabet in the air with your toes.
This gentle motion helps restore flexibility and mobility early in recovery.

2. Resistance Band Strengthening

Using a resistance band, press your foot in different directions (up, down, inward, and outward) while the band provides resistance.
This strengthens the muscles supporting your ankle and improves joint control.

3. Heel Raises

Stand with your feet shoulder-width apart and slowly lift your heels off the ground, then lower back down.
As strength improves, try doing this on one foot at a time or on the edge of a step for added challenge.

4. Single-Leg Balance

Stand on your injured foot while keeping your other foot off the ground.
Start by holding onto a wall or chair, and gradually progress to balancing without support.
To increase difficulty, try it with your eyes closed or on a soft surface.

5. Towel Scrunches

Place a towel flat on the floor and use your toes to scrunch it toward you.
This simple exercise strengthens the smaller stabilizing muscles in your foot and ankle.

6. Step-Ups

Using a low step or sturdy platform, step up with your injured foot and then back down.
This helps improve coordination, balance, and overall leg strength.

Tips for Safe and Effective Recovery

• Start slow and increase difficulty gradually.

• Stop immediately if you feel sharp pain or increased swelling.

• Stretch regularly to maintain flexibility.

• Wear supportive footwear or bracing as recommended by your podiatrist.

• Follow up with your podiatrist to track progress and prevent reinjury.

When to See a Podiatrist

If your ankle still feels unstable, painful, or swollen weeks after a sprain, it may indicate ligament damage, tendon injury, or improper healing.
At Restore Foot and Ankle Specialists, our doctors can assess your ankle with advanced imaging and create a customized treatment plan — from bracing and physical therapy to regenerative treatments if needed.

Rebuild Confidence in Every Step

A strong recovery doesn’t just mean being pain-free — it means regaining trust in your ankle.
With guided strengthening exercises and expert care from Dr. Reddy and Dr. Pokala at Restore Foot and Ankle Specialists, you can return to your normal activities with confidence and stability.

Ready to take the next step in your recovery?
Visit us in Plano, Texas, contact our office today with Dr. Gireesh Reddy or Dr. Sirisha Pokala by calling (469) 573-3427 or by booking an appointment online.