ANKLE SPRAIN REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Phil Pask.
RECURRENT ANKLE SPRAINS?
Ankle sprains are one of the most common sports injuries, usually caused by rolling the ankle outward. They often lead to pain, swelling, and bruising on the outer side of the ankle, along with a sense of weakness or instability. While symptoms may ease with rest, the joint often remains vulnerable. Without structured rehabilitation, ankle sprains frequently recur, develop into chronic instability, and increase the risk of long-term ankle problems.
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Heal My Ankle Sprain
Our step-by-step rehabilitation app is designed to fix it – for good!
Why Structured Rehabilitation Is Essential
Rest alone is rarely enough to recover from an ankle sprain. Successful rehabilitation requires controlled loading, progressive strengthening, and retraining of balance and movement control. This program delivers mobility, activation, strength, and functional drills — all through guided videos with defined sets and reps. In addition, progression is criteria-based, so you only move forward when your symptoms, strength, and control allow.
Is this ankle sprain rehabilitation program suitable for me?
This program is suitable for anyone with mild to severe ankle sprains, whether it’s your first injury or a recurring issue. It’s based on the same methods trusted by elite athletes but adapted for everyday people. In addition, the program adapts to your progress, ensuring you only move forward when your symptoms, strength, and balance make it safe to do so. That way, you recover with confidence and reduce the risk of future sprains.
Program Author
Phil Pask
Phil is one of the world’s most experienced sports physiotherapists. He has worked with the England Senior Rugby Team since 1997, continuing in recent years as Consultant Physiotherapist.
Before that, he spent over 15 years at Northampton Saints as a player, physiotherapist, and Head of Performance, giving him unrivalled expertise at the very highest level of professional sport.
How does it work?
The program consists of 4 progressive phases, followed by a 5th maintenance phase. You only move on to the next phase once you’ve met the specific exit criteria, ensuring your recovery is structured and safe.
Each phase is introduced by Phil through guided videos, showing you exactly what to do each day. Your progress is tracked in the app and recorded for review by you, your coach, or your physio. This isn’t just recovery—it’s a pathway to coming back stronger than before.
Phase 1
Phase 1 begins immediately following injury and usually continues for up to 2 weeks.
The first 24 hours is the ‘bleeding’ phase. The aim here is to control pain and stop the bleeding in the joint.
Phase 2
This is an intermediate phase lasting approximately 2 to 3 weeks.
Phase 3
The main rehabilitation phase starts here. Do not start phase 3 until a minimum of 2 weeks after your initial injury.
Phase 4
This is now the end stage, where we aim to get you back to normal sports activity or training.
Phase 5
Phase 5 is the maintenance phase. Pick some of your favourite exercises from phases 3 and 4 and keep doing them as part of your normal training routine.
What’s included in the ankle sprain rehabilitation program?
The full ankle sprain rehabilitation program includes the following elements:
Treatment & Healing
Covers how and when to apply treatment such as cold therapy, compression, heat, massage, taping, and bracing.
Exercises for ankle sprain rehab
Over 60 exercises with video demonstrations covering mobility and stretching drills for the ankle joint, activation exercises to restore stabilising muscles, progressive strengthening, balance and proprioception work, and functional or sport-specific running progressions.
Daily Task Lists
Step-by-step guidance with clear instructions so you know exactly what to do each day.
Progress Tracking
Monitor your recovery across devices and see your progress over time.
Priority support
If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.
Got Questions? We’ve got answers.
How long does it take for an ankle sprain to heal?
Healing time depends on the grade of injury. A mild Grade 1 sprain may recover in 1–2 weeks, while a moderate Grade 2 sprain can take 4–6 weeks. Severe Grade 3 ligament tears often need several months. A structured rehab plan, such as the step-by-step program in our app, supports safe recovery and reduces the risk of setbacks.
Can I walk on a sprained ankle?
You can usually walk with a mild sprain, but swelling and pain may make it uncomfortable. With more severe sprains, walking without support can delay healing or increase the risk of re-injury. Early protection, controlled loading, and guided rehab are important.
When can I return to sport after an ankle sprain?
Return depends on injury severity and your rehab progress. Many athletes resume training within 4–8 weeks for Grade 1–2 sprains, but only once strength, balance, and mobility are restored. A criteria-based program reduces the risk of repeated sprains.
How do I know if my ankle is sprained or fractured?
Both injuries cause pain, swelling, and difficulty walking, but fractures are often more severe and may cause obvious deformity or inability to bear weight. Sprains usually involve tenderness around the ligaments, while fractures often cause pain directly over the bone. An X-ray is the only way to confirm a fracture, so seek medical advice if you cannot walk more than a few steps or if symptoms are severe.
Do ankle sprains need surgery?
Most ankle sprains do not require surgery. Surgery may be considered for severe ligament ruptures or when instability continues despite structured rehabilitation. In most cases, progressive rehab restores strength and prevents long-term problems.
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