We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
Once the initial early phase goals of rehabilitation have been reached, further exercises and treatment to restore full range of movement, strength and endurance in the ankle can begin. These exercises may be progressed from non or partial weight-bearing to full weight-bearing and will aim to strengthen the ankle as well as other key muscle groups in the leg.
Manual therapy, mobilisation and soft tissue therapy may be continued to help promote pain relief, restore end of range ankle joint movement (8) and treat residual soft tissue tightness. A phased return to sport or activity can begin, with guidance and monitoring from your physiotherapist. This should not exceed more than 4/10 on your perceived pain scale.
Exercises at this stage may more closely mimic the demands of sport or physical activity and may involve more dynamic movements (plyometrics) or focus on muscle endurance. These exercises can be combined with a progressive and monitored return to play or sport, guided by your physiotherapist.
A high ankle sprain is a more complex injury than a lateral ankle injury (ligament injury to the outside of the ankle) and thus, complete recovery may take anywhere from 6 weeks to 6 months, depending on the person and the severity of the injury (9). This should not exceed more than 4/10 on your perceived pain scale.