Ankle Sprain Recovery: What to Do and How to Get Back to Sport
updated July 2026
An ankle sprain is one of the most common injuries in sport, and how you handle the first few days often determines how fast you get back to full activity. Before starting any rehab, it’s important to rule out something more serious.
When to Rule Out a Fracture First
A few questions can help determine if you need further medical evaluation before starting rehab:
- Can you put weight on the ankle
- Is there immediate and significant swelling
- Are symptoms getting worse instead of staying the same or improving
If the answer to any of these is yes, see your doctor for imaging before starting a rehab program.
What Type of Ankle Sprain Is Most Common?
The most common ankle sprain in sport is an inversion sprain, which affects the ligaments on the outer part of the ankle. Recovery time varies widely based on severity. A mild sprain typically takes one to three weeks. A more severe sprain can take several months to fully recover.
Progress through the stages below at your own pace. Keep pain at or below a 4 out of 10 during all exercises, and monitor for reactive swelling afterward. Increased swelling or high pain following activity means the body isn’t ready for that load yet, and it’s time to hold at the current level or scale back.
Early Stage: Reduce Swelling, Restore Motion
Focus areas: decreasing swelling and pain, improving ankle range of motion and strength, and normalizing walking mechanics.
- Ankle circles or ankle pumps, 2 rounds of 20
- Ankle four ways with and without resistance bands, 2 rounds of 10
- Half kneel knee to wall, 2 rounds of 10
- Light walking drills: forward, backward, marches forward and sideways
- Double leg calf raises, 2 rounds of 10 to 15
Middle Stage: Balance, Strength, and Light Impact
Focus areas: balance, weight bearing strength, and a light introduction to impact.
- Single leg hip airplanes, 2 rounds of 10
- Single leg calf raises, 2 rounds of 10
- Single leg hopping sticks in multiple directions
- Intro ladder stepping patterns or agility drills
- Double leg snap downs, 2 rounds of 10
- Reintroduction to basic movement patterns: squats, deadlifts, sled pushes
Late Stage: Plyometrics and Sport-Specific Movement
Focus areas: single leg control, plyometrics, and sport-specific movement patterns.
- Single leg pogos, 3 rounds of 30 seconds
- Forward heel taps from a step, 2 rounds of 10
- Skater squats, 2 rounds of 10
- Single leg deadlifts, 2 rounds of 10
- Single leg hurdle patterns: stick, double contact, and continuous
When to See a Professional
If you can’t perform these exercises or symptoms aren’t improving within one to two weeks, it’s time to see a physical therapist or orthopedic doctor. Waiting longer than that often means addressing compensations on top of the original injury.
Ready to get back on the field faster and with confidence in your ankle? Schedule an evaluation with Rehab 2 Perform Now
Recovery time depends on severity. A mild ankle sprain typically takes one to three weeks, while a more severe sprain can take several months. At Rehab 2 Perform, physical therapists guide patients through a staged rehab program rather than a fixed timeline, which produces faster and more reliable outcomes.
If you can’t put weight on the ankle, notice immediate and significant swelling, or symptoms are getting worse rather than improving, it’s worth getting evaluated before starting rehab. A physical therapist at Rehab 2 Perform can help determine whether further imaging is needed or whether you’re clear to begin an ankle sprain recovery program.
The most common is an inversion ankle sprain, which affects the ligaments on the outer part of the ankle. Rehab 2 Perform’s physical therapists see this injury regularly across athletes and active adults, and build recovery plans specific to the ligaments involved and the demands of the sport.
If you’re unable to perform basic rehab exercises or your symptoms haven’t improved within one to two weeks, it’s time to see a physical therapist. Rehab 2 Perform works with athletes and active adults across Maryland and Virginia to get ankle sprains fully rehabbed and prevent reinjury, not just manage symptoms.
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 15 locations in Maryland and Virginia, Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.