Functional Exercises for Ankle Sprains

Lunges

• Lunges can be used to improve the balance and strength at the ankle joint.
• Stand with the injured foot in front of the other, toes facing forwards.
• Bend the back knee down towards the floor, keeping the back upright.
• Stop just before the knee touches the ground and push yourself back up again.
• Start with a low number of reps, such as 2 sets of 10 and gradually increase.
• This exercise can be made more difficult by performing walking lunges where you move forwards from one lunge to the next.

Walking calf raise

• The walking calf raise will strengthen both the calf muscles and improve balance at the ankle.
• Put one foot in front and raise up on to the tip toes.
• Swing the back leg forwards and raise up on to the toes again.
• Repeat this walking across the room.

Mini hurdle drills

• Mini hurdles are great for late stage rehabilitation of ankle sprains.
• Jump, hop and bound over the hurdles.
• Make sure you go forwards and sideways to really test the ankle.

Agility ladder drills

• Agility ladders can be used in the same way.
• Run through them, trying to move the feet inbetween the rungs as quickly as possible.
• Get a coach or partner to shout changes of direction at you to mimic a game situation.

Sports specific drills

• Practice drills that are used in training for your particular sport.
• Start off doing them slowly and under control.
• Gradually pick up the pace and competition level until you're back to full training mode.