Individual exercises for stabilization after ankle sprains
These exercises can help to promote ankle stability, for example after a sprain (ankle sprain), and reduce the risk of re-injury. This training focuses on mobility and strengthening the muscles of the ankle and foot. If you perform these exercises regularly after consulting a doctor or therapist, you can improve the stability and performance of your ankle.
Important note
- Unless otherwise recommended by your doctor or therapist, please follow the frequency instructions indicated.
- If discomforts occur during or after an exercise, please stop the exercise and consult your doctor or therapist.
- Take your time and perform the exercises carefully.
- Depending on the healing phase, you can perform the exercises with or without a strap.
Please discuss the therapy plan with your doctor.
Get to the right exercises quickly:
Coordination exercises
Forward lunge
Aim: Strengthening and coordination of the foot muscles
Starting position: Stand with both legs hip-width apart on a firm surface. Keep your back straight.
Exercise:
- Take a small lunge forward with the affected leg.
- Keep your body's center of gravity in the middle of both legs.
- Then step back with your leg and return to the starting position.
- Make sure your leg axis is straight during the exercise. The supporting leg is slightly bent during the exercise.
3 sets x 15 repetitions
Side lunge
Aim: Strengthening and coordination of the foot muscles
Starting position: Stand with both legs hip-width apart on a firm surface. Build up basic body tension.
Exercise:
- Take a medium lunge with the affected leg one after the other in the specified directions: straight forwards, diagonally forwards, to the side and diagonally backwards.
- In between, always return to the starting position with your leg.
- Make sure your leg axis is straight during the exercise. The supporting leg is slightly bent during the exercise.
3 repetitions
Note: Only do this exercise when you can perform the “forward lunge” exercise without any problems.
Knee raise
Aim: Strengthening and coordination of the ankle joint
Starting position: Stand with both legs hip-width apart on a firm surface.
Exercise:
- Lift the unaffected leg forward off the ground and hold it briefly.
- Stabilize the supporting leg from the knee and ankle joint only.
- Make sure your leg axis is straight.
- Keep your upper body still.
3 repetitions, hold for 20 seconds each
Knee raise with aids
Aim: Strengthening and coordination of the ankle joint
Equipment: A soft, unstable surface, for example a folded towel
Starting position: Place a soft mat on the floor in front of you and stand on it with both legs hip-width apart.
Exercise:
- Lift your unaffected leg forward off the ground.
- Stabilize the supporting leg from the knee and ankle joint only.
- Make sure your leg axis is straight and keep your upper body still.
3 repetitions, hold for 20 seconds each
Note: Only do this exercise when you can perform the “knee raise” exercise without any problems.
Jump
Aim: Strengthening and coordination of the foot and leg muscles
Starting position: Stand with both legs hip-width apart on a firm surface. Keep your back straight and your legs slightly bent.
Exercise:
- Lift the affected leg into the air and make a small jump forward.
- Land on the affected leg and at the same time release the other leg from the ground.
- Stabilize your landing position and hold it briefly.
- Make sure your leg axis is straight.
10 repetitions
Note: Only do this exercise when you can perform the “knee raise with aids” exercise without any problems.
Strengthening exercises
Pulling your toes upwards
Aim: Strengthening the lateral foot muscles
Starting position: Sit on the floor next to a wall or other solid object and support yourself on the floor with both hands behind your body. Place the affected leg stretched out in front of you and place the other leg next to it.
Exercise:
- Tighten the toes and press the outside of the foot against the solid object.
- Maintain the pressure briefly and release the tension again.
- Press the outside of the foot statically against a fixed object (e.g. a wall or door frame).
- Change: Press the inside of the foot against a fixed object.
3 sets x 10 repetitions per side
Pulling your toes upwards with aid
Aim: Strengthening the lateral foot muscles
Equipment: Physioband
Starting position: Sit on the floor and support yourself on the floor with both hands behind your body. Place the affected leg stretched out in front of you and place the unaffected leg next to it.
Exercise:
- Tighten the toes of your feet.
- Turn the ankle joint outwards and hold the tension.
- Then return to the starting position.
- Change: Turn the ankle inwards.
3 sets x 15 repetitions per side
Note: Only do this exercise when you can perform the “Pulling your toes upwards” exercise without any problems.
Heel raise (sitting)
Aim: Strengthening the calf muscles
Starting position: Sit on the front edge of a chair and place both legs hip-width apart on the floor. Place both hands on your knees.
Exercise:
- Apply light pressure to your knees with the balls of your hands.
- Lift both heels off the floor and push your knees upwards against the resistance of your hands (maximum 20 degrees).
- Hold the position briefly and lower your heels again.
3 sets x 15 repetitions; hold position for 1 - 2 seconds
Heel raise (standing)
Aim: Strengthening the calf muscles and mobilizing the ankle joint
Starting position: Stand with the balls of both feet hip-width apart on a step or stepper. Keep your upper body straight.
Exercise:
- Slowly lower both heels towards the floor and push yourself back up evenly with both feet.
- If necessary, hold on to the banister or a wall.
3 sets x 15 repetitions
Note: Only do this exercise when you can perform the “heel raise (sitting)” exercise without any problems.
Exercises for mobilisation
Roll (on the exercise ball)
Aim: Mobilization of the ankle joint
Equipment: Gymnastic ball
Starting position: Sit on the gymnastic ball with your upper body straight and place both feet on the floor in front of you.
Exercise:
- Place both palms on your knees.
- Sitting on the gymnastic ball, slowly roll back and forth in a measured manner, bending and stretching your ankle (maximum 20 degrees).
3 sets x 15 repetitions
Exert pressure
Aim: Mobilization of the ankle joint
Equipment: Folded towel
Starting position: Place a folded towel on the floor in front of you. Sit on the front edge of a chair and place both legs hip-width apart on the towel.
Exercise:
- Place both palms on your knees.
- Slowly push the towel back and forth with your feet, bending and stretching your ankle (maximum 20 degrees).
3 sets x 15 repetitions
Diagnosis & treatment
Diagnosis & treatment
Diagnosis & treatment
The doctor makes the diagnosis and decides on the therapy. If necessary, he can prescribe an orthosis. The patient is measured by trained staff at the specialist medical retailer. The orthosis is then custom-fitted to the patient.
Click here to access the independent doctor search by Stiftung Gesundheit (Health Foundation).
