Ankle circles
Move the ankle slowly in circles both ways.
- 10 each way
- 4 times a day
Should feel: The ankle loosening Should not feel: Sharp pain
Home / Patient library / Exercise sheets / Sheet 42
Ankle and balance exercises
Foot & ankle · Ankle sprain
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.3 MB. Free to download — no sign-up, no email address needed.
Single-leg balance
Stand on the injured leg. When steady, try it with eyes closed. Doing this regularly lowers the chance of spraining the ankle again.
- 30 seconds
- 3 times a day
Should feel: Working to stay steady Should not feel: Giving way — hold a support
Heel-to-toe walking
Walk in a straight line placing heel to toe.
- 10 steps
- Daily
Should feel: Control Should not feel: Wobbling badly — use a wall
Calf raises
Rise on both toes, progress to one.
- 15 times
- Daily
Should feel: The calf working Should not feel: Ankle pain
Toe raises
Lift the toes and front of the foot up.
- 15 times
- Daily
Should feel: The front of the shin working Should not feel: Cramp
Resisted ankle turn-out (band)
Sit with both legs straight out in front. Tie an exercise band in a loop round both feet. Keep the good foot still and turn the injured foot outwards against the band, then let it come back slowly. Keep the knee still.
- 15 times
- Daily
Should feel: The outer side of the shin and ankle working Should not feel: Sharp pain on the outside of the ankle
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
Guides for you
In your language, free to download. Each one is a short PDF you can keep on your phone or print.
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.