Ankle alphabet
●○○○○2 × 1 full set each foot
Trace the letters of the alphabet in the air with the foot, moving only at the ankle.
Exercise for ankle and foot conditions typically progresses from restoring comfortable range of motion toward balance and proprioceptive retraining, which is particularly emphasized after a sprain given the high recurrence risk without it.
Progressive calf and foot strengthening rounds out most programs, since adequate strength in these muscles supports both shock absorption and propulsion during walking, running, and sport.
Typical exercise menu
Calf stretch
●○○○○2 × 3, held 20–30s
With the back leg straight and heel down, lean forward into a wall until a gentle stretch is felt in the calf.
Plantar fascia stretch
●○○○○2 × 3, held 20–30s
Sitting with the affected foot crossed over the opposite knee, gently pull the toes back to stretch the arch.
Single-leg balance
●●○○○3 × 20–30s each side
Stand on one foot with a slight knee bend, keeping the standing leg and pelvis stable.
Resistance band ankle exercises
●●○○○3 × 12 each direction
With a light band around the foot, move the ankle up, down, in, and out against resistance.
Heel raise
●●○○○3 × 15
Rise onto the toes of both feet, pause briefly, then lower slowly with control.
Single-leg heel raise
●●●○○3 × 12 each side
Rise onto the toes of one foot, pause briefly, then lower slowly with control.
Lateral hop
●●●●○3 × 8 each direction
Hop sideways a short distance and land softly on the same or opposite leg with a controlled, stable landing.
Balance and proprioceptive exercises are typically continued well beyond the point of symptom resolution, given strong evidence that ongoing balance training reduces the risk of repeat ankle sprains.
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