Rehab
Ankle Sprain Rehab Program
Fix Ankle Sprain Issues & Rehab Injuries Anytime, Anywhere
Recover with a guided plan.
Ankle sprains happen far too often, and the most frustrating part of this injury is you are often not sure of what needs to be done from a rehab standpoint and more importantly, where to start. This program will answer all of that and more as we take you through an 8-week program designed to improve your ankle strength and stability to a level that exceeds your strength prior to injury. This program is best suited for those with moderate to severe ankle pain (5+/10) including lateral ankle sprains. Don’t let that new or old ankle sprain, keep you from doing what you enjoy! This is step one to taking control of your ankle sprain but also your ankle health. Your time to get back to what you love doing starts now! If you are looking for more of a challenge, check out Ankle Sprain Prehab Program!
This program is best suited for those with moderate to severe ankle pain (5+/10) including lateral ankle sprains. This program is not intended for medial or high ankle sprain (please see Foot & Ankle Rehab). If you are dealing with Grade I, II, III lateral ankle sprain of any of the lateral ligaments; anterior talofibular, calcaneofibular, or posterior talofibular ligament then this program is for you!
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Let’s get started this week with a focus on gentle mobility and some safe muscle recruitment exercises. It’s so important following an ankle sprain to begin moving the joint through a comfortable range of motion, this will lead to a quicker recovery.
- Week 2
This week let’s continue to get you on your feet and using that ankle. On top of working the muscles that surround your ankle, you will begin to work the muscles on the bottom of your foot that are so important for balance and proprioception! Strengthening these muscles makes a huge difference in decreasing your chance of reinjury.
- Week 3
Your ankle motion is really starting to come along nicely! Nice work! Let’s start strengthening the muscles that help to perform those ankle motions. From ankle inversion to eversion to dorsiflexion you’ll do it all!
- Week 4
Glad to see you up on your feet! This week, you will really work on loading your ankle in a standing position. You can also expect to see some balance work thrown in there as well, this is a crucial component to your rehab!
- Week 5
Feeling pretty good, huh? Since you are doing so well let’s progress this week to strengthening your foot and ankle but also your entire lower extremity and core in different planes of motion. You will definitely feel the burn!
- Week 6
Time to work! This week you’ll focus on performing exercises at different speeds. It’s important to train both slow twitch and fast twitch muscles fibers with an ankle sprain to be able to take on whatever life throws at you!
- Week 7
Your strength and balance are improving, look at you go! This week let’s really dive into single leg stability, that’s right! Time to really challenge your balance and your strength.
- Week 8
Let’s put it all together! From balance, to single leg work, to step ups this week you will do it all! With focus on functional movement patterns, there is nothing you can’t tackle.
Fit check
Not the exact match?
Access the full Ankle Sprain Rehab Program inside the [P]rehab app.
Claim 30% Off