Ankle Sprain: How 2 Bounce Back
3 Exercises to Recover from an Ankle Sprain and Prevent the Next One
Just rolled your ankle? You’re not alone. An ankle sprain is a very common injury we treat, whether you’re an athlete, weekend warrior, or just moving through daily life.
In the video above, we walk you through a quick but powerful 3-exercise routine designed to rebuild strength, stability, and spring in your ankle. Below, we’ll break down each movement in more detail, so you understand why they matter—and how to get the most out of your recovery.
Why You Should Train After an Ankle Sprain
Even a minor sprain can leave your ankle unstable and more prone to future injury. The goal of this routine is to:
- Rebuild strength and stiffness in the ankle joint.
- Improve balance and control for unexpected movements.
- Restore elasticity so your foot and ankle can react faster.
These aren’t just rehab drills, they’re smart, effective tools to help you move better and feel confident again.
1. Heel Float Kettlebell Pass
Target: Lateral stability + ankle control under load
How to Do It:
- Stand in a split stance with your back foot supported against a wall.
- Elevate your front heel slightly off the ground.
- Hold a kettlebell or weight and slowly pass it from side to side.
- Keep your front foot stable and your balance steady throughout.
This dynamic movement challenges your ankle and foot to resist sway, training the muscles that support side-to-side stability.
Why it works: It mimics real-life balance demands, such as stepping off a curb or shifting weight during quick direction changes.
2. Elevated Heel Raise Progression
Target: Strength + tendon stiffness
How to Do It:
Start with both feet and progress through these stages:
- Basic: Raise and lower on both legs.
- Intermediate: Up on two, down on one.
- Advanced: Raise and lower slowly on one leg.
Use a step or small platform to get full range of motion and emphasize controlled lowering to strengthen through the ankle’s full range.
Why it works: Strong, responsive ankles help you absorb shock and handle awkward landings or directional changes with more control.
3. Single-Leg Pogos
Target: Reactive strength + neuromuscular coordination
How to Do It:
- Bounce on one foot as if jumping rope.
- Keep the tempo quick and light for 30–45 seconds.
- Add variations by hopping forward/backward and side to side.
These light plyometric hops train the ankle to rebound quickly and efficiently—important for both athletic movements and daily tasks like catching your balance on uneven terrain.
Why it works: Rebuilding “springiness” in the ankle improves how you respond to unexpected movements and helps reduce the chance of reinjury.
Build Back Better After an Ankle Sprain
Rehab isn’t just about healing—it’s about regaining the strength and confidence to move freely and perform well. These exercises address three vital qualities:
- Strength through heel raises
- Stability through the kettlebell pass
- Elasticity through single-leg pogo hops
Add them to your routine 2–3 times per week, whether you’re recovering from an injury or looking to stay ahead of one.
Are you experience pain in your ankles as you train? Our expert team of performance physical therapists are here to relieve any issues and have you performing at your best. Consider Physical Therapy, and schedule a Complimentary consultation today Get Started HERE
About Rehab 2 Perform
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.