If you have just experienced an ankle sprain the night before and there is a lot of swelling, remember P.R.I.C.E.









In the first 72hrs of injury, protect and rest the ankle while applying ice for 10 to 15 minutes every 3 to 4 hours, depending on the severity of the swelling. Remember to apply some pressure by compressing the ice pack at the ankle with feet elevated.


To improve the rate of recovery & subsequently reduce the risks of recurrent ankle sprains, exercise is essential.

Ankle Range of Motion Exercises

These exercises can be done immediately or within 24 hrs of injury. The goal of these exercises are to improve blood flow, and improve or reduce the loss of range of motion.

  1. Ankle Dorsiflexion

Start in neutral position and bring your toes towards yourself. Repeat for 20 times, 3 sets.

2. Ankle plantarflexion 

Point your toes downward away from yourself. Repeat for 20 times, 3 sets.


3. Ankle Inversion 

Bring your ankle inward. Repeat for 20 times, 3 sets.

4. Ankle eversion

Bring your ankle away from the midline. Repeat for 20 times, 3 sets.

2. Ankle Alphabets
Try to draw the alphabet with the toes from A to Z

Strengthening Exercises

1. Heel Raises
Stand on both feet, lift the heel off the ground for 10 repetitions. Build up to be able to hold for 5 to 10 seconds for 10 repetitions. This may be done for 3 sets.


Stretching Exercise

1. Towel Stretch
Sit on the floor with knees straight. Place the forefoot of the ankle to be stretched in the middle of towel and hold both ends. Pull on both ends of the towel while keeping the knees straight and hold for 15 seconds for 4 repetitions.


Balance Exercise

1. Single Leg Balance Exercise

Stand on the sprained leg once pain has subsided or reduced to a pain score of 2 out of 10. Lift up the opposite leg and maintain balance for 10 seconds. Build up and progress towards 30 seconds. You may stand near a table or a countertop for safety.

2. Closed Eyes Single Leg Balance Exercise

Repeat the steps such as in single leg balance exercise except this time with eyes closed. Maintain balance for 10 seconds and slowly progress towards 30 seconds.

Below is the attachment of video for ankle early rehabilitation phase

  • You can do it without theraband when you are still in pain, once you get comfortable exploring pain free range of motion, you can try it with theraband.




Prepared by:

Issac & Toh Poh Lee

Your Physio Kepong & Ampang

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