How to Rehab a Sprained Ankle (Start to Finish)

Summary by Krater

This video outlines a comprehensive rehabilitation program for lateral ankle sprains, covering grade assessments, acute phase management, exercise progressions across three categories, optional plyometric and balance work, and return-to-sport criteria.

From the video

Answers: What are the best exercises for a sprained ankle from injury to return to sport?

• lateral ankle sprain rehabilitation
• Ottawa Ankle Rules
• ankle grading system
• ankle strengthening exercises
• single leg balance progressions
• return to sport framework

Exercises

• ankle pumps · bodyweight
• ankle circles · bodyweight
• ankle ABCs · bodyweight
• ankle dorsiflexion · resistance band · 3-4 sets of 20-25 reps each
• ankle plantar flexion · resistance band · 3-4 sets of 20-25 reps each
• ankle eversion · resistance band · 3-4 sets of 20-25 reps each
• ankle inversion · resistance band · 3-4 sets of 20-25 reps each
• single leg balance · bodyweight · 3 sets of 60 seconds each
• step up · step · 3 sets of 20 reps each
• lateral step down · step · 3 sets of 20 reps each
• forward step down · step · 3-4 sets of 8-15 reps each
• elevated lateral step down · step · 3-4 sets of 8-15 reps each
• bodyweight squat · bodyweight · 3 sets of 20 reps
• split squat · bodyweight · 3 sets of 15 reps
• front foot elevated split squat · step · 3-4 sets of 8-15 reps
• single leg RDL · dumbbell · 3-4 sets of 8-15 reps each
• double limb bridge · bodyweight · 3 sets of 20 reps
• single limb bridge · bodyweight · 3 sets of 15 reps
• single limb hip thrust · bench · 3-4 sets of 12-15 reps each
• double leg on flat ground heel raises · bodyweight · 3 sets of 25 reps
• single leg on flat ground heel raises · bodyweight · 3 sets of 15 reps
• single leg on a step heel raises · step · 3-4 sets of 8-15 reps
• seated heel raises on flat ground · barbell · 3 sets of 8-15 reps
• deficit seated heel raises · barbell · 3-4 sets of 8-15 reps
• Y balance · bodyweight · 3 sets of 30-60 sec each
• standing rotation · resistance band · 3 sets of 30-60 sec each
• hopping · bodyweight · 3 sets of 30-60 sec each
• jumping · bodyweight · 3 sets of 6-8 reps each
• calf stretch · bodyweight · 1-3 sets of 3-6 reps
• quadruped rock backs · bodyweight · 1-3 sets of 10-15 reps each
• tall kneeling rock backs · bodyweight · 1-3 sets of 10-15 reps each
• half kneeling rock backs · bodyweight · 1-3 sets of 10-15 reps each

What it concludes

• A previous lateral ankle sprain increases the risk of a subsequent lateral ankle sprain injury.
• Up to 40% of individuals develop chronic ankle instability after a first-time ankle sprain.
• Complete rest for 7 days and constant icing are not required for minimizing swelling; movement within tolerance is encouraged.
• Exercise therapy and bracing are strongly supported for preventing recurrence of an ankle sprain.
• Lace-up ankle braces are preferred and recommended for a minimum of 6 months and up to one year following an ankle sprain.