Foot and ankle injuries can disrupt your entire routine, from everyday things such as walking and running to even just standing on your own two feet. One of the most common and frustrating injuries people face is a sprain, especially in the ankle. But there’s good news: physical therapy for foot & ankle sprains is one of the most effective ways to bounce back faster, safer, and stronger.
We’ll walk you through how physical therapy helps the recovery process, what exercises and techniques are commonly used, and when it might be time to see a specialist.
What Happens During a Foot or Ankle Sprain?
A sprain occurs when the ligaments (tissues that connect bones) are stretched too far or torn, usually due to rolling, twisting, or sudden impact. Symptoms include swelling, bruising, pain, and limited mobility. Without proper care, even a mild sprain can turn into a long-term problem. That’s where physical therapy comes in.
Early Intervention: Why It Matters
As soon as swelling goes down and pain becomes manageable, starting Physical Therapy for Foot & Ankle Sprains can make a huge difference. Early therapy helps:
- Reduce inflammation
- Prevent stiffness
- Restore range of motion
- Speed up healing
- Decrease the chance of re-injury
Balance and Strength Work: The Core of Recovery
Physical therapy is more than just stretching. A therapist will guide you through a recovery plan that focuses on both balance and strength so your foot and ankle not only heal—but come back better than before. Here are some typical therapy exercises you might encounter:
Towel Scrunches
Towel Scrunches help activate the small muscles in your foot that stabilize your ankle.
How to do it:
- Sit in a chair with a towel on the floor in front of you
- Place your bare foot flat on the towel
- Use your toes to scrunch the towel toward you
- Repeat 10-15 times per foot
This exercise helps rebuild strength in the foot and can improve overall stability.
Resistance Band Ankle Eversions
This is a go-to exercise in Physical Therapy for Foot & Ankle Sprains that strengthens the muscles supporting your outer ankle.
How to do it:
- Sit down with your legs extended
- Loop a resistance band around your forefoot and anchor it to something sturdy
- Slowly move your foot outward against the band
- Return to the starting position
- Do 2 sets of 10 reps on each foot
This can help prevent recurring sprains and improve lateral ankle strength.
Single-Leg Balance
Balance training is key for regaining proprioception—the body’s sense of its position in space.
How to do it:
- Stand near a wall or chair for support
- Raise one foot off the ground and try to balance on the other for 30 seconds
- Switch legs
- Repeat 2–3 times per side
To make it harder, try closing your eyes or standing on a pillow. This exercise boosts ankle stability and coordination.
Calf Raises
Calf Raises build strength in the lower leg muscles that support ankle movement.
How to do it:
- Stand with feet shoulder-width apart, using a wall or chair for balance
- Slowly raise your heels off the ground
- Lower back down with control
- Complete 2 sets of 15 reps
These are essential for restoring strength and reducing the risk of future injuries.
Gentle Range-of-Motion Circles
In the early recovery phase, this gentle exercise helps keep your ankle joint mobile.
How to do it:
- Sit down and extend one leg
- Move your ankle in slow circles clockwise 10 times, then counterclockwise
- Repeat on the other foot
This helps maintain flexibility and prevent stiffness as you heal.
When to See a Specialist
While these exercises are helpful, if you’re dealing with chronic swelling, intense pain, or instability even weeks after your injury, it’s time to get personalized support.
Get Back on Your Feet with Expert Care
Physical therapy is a vital part of the recovery journey after any sprain. Whether you’ve experienced a mild ankle twist or a more serious foot injury, Physical Therapy for Foot & Ankle Sprains can help you return to your daily life without pain or fear of re-injury.
If you’re in need of professional help to guide you through your recovery, visit us at Central AR Foot & Ankle Specialists (CAFAS). Our team in Conway, Arkansas, is ready to help you move forward, pain-free and confident.
Call (501) 483-0900 to schedule an appointment today and take the next step in your healing journey!