Exercises for ankle pain

Learn exercises to help with ankle pain

After any ankle problem, it's important to get movement and strength back. This supports tissue healing and will help you get moving again.

You may not be able to return to your usual exercise levels immediately and improvements may be slow to start with. However, a gradual return to normal activities is the best way to get good short and long term results after a back problem.

When doing exercise you should listen to your pain levels, especially in the early stages. You may find that these exercises increase your symptoms slightly in the beginning. However, they should get easier over time and, with regular practice, can help to improve movement in the back.

If the exercises do cause some discomfort then taking prescribed medication from your GP or pharmacist may help to keep you exercising.

The exercises in these videos are suitable for people diagnosed with an ankle sprain.

Learn more about exercises for calf and ankle problems

Please ensure you do these exercises in a safe environment. Only try these exercises if you are feeling well enough.

If you start to feel unwell stop these exercises immediately.

If this is the first time you have attempted these exercises please read the information below before starting.

You should do this exercise while sitting or lying down.

Bending your ankle down and back is one repetition.

  1. Place the heel of one foot on the floor with your toes pointing towards the ceiling. The other foot should be firmly planted on the floor.
  2. Slowly begin to point your toes forwards. Hold for a few seconds and then return to the starting position.

You can do this exercise sitting down or standing.

Tilting the ankle from one side to the other is one repetition.

  1. Place the heel of one foot on the floor with your toes pointing towards the ceiling. The other foot should be firmly planted on the ground. Tilt your ankle so that your toes point towards the left.
  2. Hold for a few seconds and then tilt your ankle to the right.

This should only be attempted once you can do a seated heel raise comfortably.

You should do this exercise standing up.

Lifting and then lowering the heels is one repetition.

  1. Stand in front of a wall or chair for support. Slowly lift your heels as far as possible so that you're standing on your toes.
  2. Hold for a few seconds and then slowly lower your heels to the floor.

You should do this exercise while standing up.

Placing your leg out and in again is one repetition.

  1. Place a chair in front of your body and use this to lean on. Bring one leg out behind you until you feel a stretch. The other leg should be slightly bent out in front.
  2. Hold for a few seconds and then return to the starting position.
  3. Aim to gradually increase this hold to 20 or 30 seconds to get the most benefit.

Stand next to a supportive surface such as your kitchen worksurface or a chair

Stand on the affected leg and lift opposite leg off the floor

Gently bend your affected knee a small distance before returning to the starting position and then repeat.

How to tell if you're exercising at the right level

This guide can help you to understand if you're exercising at the right level. It'll also let you see how much pain or discomfort is acceptable.

It can be helpful to rate your pain out of 10 (0 being no pain 10 being the worst pain you have ever had), for example:

  • 0 to 3 - minimal pain
  • 4 to 5 - acceptable pain
  • 6 to 10 - excessive pain

Pain during exercise

Aim to keep your pain within a rating of 0 to 5. If your pain gets above this level, you can change the exercises by:

  • reducing the number of times you do a movement
  • reducing the speed of a movement
  • increasing rest time between movements

Pain after exercise

Exercise should not make your existing ankle pain worse overall. However, practicing new exercises can sometimes cause short term muscle pain as the body gets used to moving in new ways. This kind of pain should ease quickly and your pain should be no worse the morning after you’ve exercised.

How many and how often

You should add exercises into your routine gradually to help your ankle pain.

Movement exercises

Repetitions are how often you do a single movement. When starting new exercises, it can be helpful to do 2 to 3 repetitions at a time.

It’s better to do small amounts throughout the day. For example, practise your repetitions every hour.

As this gets easier, and if you feel able to, add 1 or 2 repetitions to your movements every few days.

As you become able to do more repetitions, it can be helpful to break things up into sets. This means you could do more repetitions at a time but you'll do them less often throughout the day. For example:

  1. Do 8 repetitions.
  2. Rest for a minute.
  3. Repeat another set of 8 repetitions.
  4. Repeat this 2 to 3 times a day.

Over time you can try to increase the number of repetitions you do. You should aim for a maximum of 2 sets of 15.

Stretching exercises

The aim of a stretch is to hold a position for a longer period of time. Over time this can help to improve your range of movement.

When doing the exercise you should be able to feel a gentle stretch. This shouldn't be sore or uncomfortable.

You should try to hold stretches for 20 to 30 seconds if possible.

Try to focus on doing sets of exercises. For example, do 2 to 3 sets of stretches. Aim to do this 2 to 3 times a day.

As you do more stretching you should feel your range of movement improve and you’ll be able to stretch further.

When to stop

Stop these exercises if they make your symptoms worse, or if they cause new pain.

If your ankle pain worsens while following this advice, it’s a good idea to talk to a healthcare professional about your symptoms.

Help and support

Read more about self-managing an ankle problem

In standing step backwards with your affected leg whilst bending both knees and place the toes of the back leg on the floor then return to the starting position only go as far as feels comfortable