1. Allow Initial Healing - Avoid putting weight on the injured ankle for the first few days to reduce swelling and prevent further damage. Apply ice packs 15–20 minutes every 2–3 hours during the first 48 hours. Use an elastic bandage or ankle brace to control swelling. Keep your ankle raised above heart level to reduce inflammation.
2. Gentle Mobility Exercises (Once Pain Subsides) - Regain range of motion before adding strength: Sit with your leg elevated and “write” the alphabet with your toes. Sit with your leg straight, loop a towel around your foot, and gently pull to stretch your calf and Achilles tendon. Rotate your ankle clockwise and counterclockwise slowly.
3. Strengthening Exercises - Once swelling and pain reduce, start progressive strengthening: Attach a resistance band to a stable object and move your foot inward/outward. Pull your foot toward your body (dorsiflexion) and push away (plantarflexion) against the band.
4. Gradual Return to Activity - Walk short distances first, then progress to light jogging. Sports-specific drills (cutting, jumping, pivoting) only after strength and balance are restored.
5. Prevent Re-injury - Always warm up before exercise. Wear supportive footwear or an ankle brace during high-risk activities. Continue strength and balance exercises 2–3 times per week as maintenance.
Warning Signs to Watch, Persistent swelling or pain, Feeling of instability or giving way, Numbness or tingling. If these occur, consult a physiotherapist or orthopedic specialist.
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