Stepwise Care and Rehabilitation Plan for a Sprained Ankle
Subacute Phase (3-14 days): Inflammation Subsides and Resumes Activity
Joint Mobility Exercises
While sitting, slowly perform toe curls (dorsiflexion), toe extensions (plantar flexion), and foot inversion and rotation exercises.
Hold each direction for 5 seconds. 2 sets per day, 10 repetitions per set.
Note: If discomfort or pain occurs during exercise, please stop training and seek medical attention immediately.
Start by standing on both feet, then stand on one leg on the affected side (30 seconds/rep), then stand on one leg with eyes closed, gradually building proprioception.
No noticeable ankle discomfort should occur during standing.
Recovery Phase (after 2 weeks): Strength Rebuilding and Functional Progression
Neuromuscular Activation
While sitting, perform resistance exercises using an elastic band. The resistance should be just enough to produce a slight soreness (maintain eccentric control during the return movement).
15 repetitions per set, 3 sets per day.
Note: If discomfort or pain occurs during exercise, please stop training and seek medical attention immediately.
Stand facing a wall with your hands on the wall → Hold on your tiptoes for 3 seconds → Lower slowly.
2 sets daily × 30 reps per set.
Advanced: Shift your center of gravity toward the affected side → Practice on one leg → Practice standing on a step or the edge of a thick book (be careful!).
Single-Leg Stand
Stand on one leg with your hands on the wall, starting with 10 seconds and gradually increasing the duration to 30 seconds.
Advanced: Once you've mastered this, you can practice with your eyes closed.
