Following an ankle sprain, strengthening exercises should be performed once you can bear weight comfortably and your range of motion is near full. There are several types of strengthening exercises. The easiest to begin with are isometric exercises that you do by pushing against a fixed object with your ankle.

Once this has been mastered, you can progress to isotonic exercises, which involve using your ankle’s range of motion against some form of resistance. The photos below show isotonic exercises performed with a resistance band, which you can get from your local therapist or a sporting goods store.

 Place your ankle in the “down and in” position against a fixed object such as a couch.

Place your ankle in the “up and out” position against the same object.

Using a resistance band around your forefoot, hold the ends of the band with your hand

Tie the resistance bands around a fixed object and wrap the ends around your forefoot.

Proprioceptive Exercises for Balance, Coordination and Agility

Again, start slowly and increase your speed at your own pace, moving the unaffected leg
forward and then back to the starting position.

 For a more advanced exercise, swing your unaffected leg behind you and then back.

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