Ankle Sprain

14 days 3 stages

Days 1–3

Calm it down

Days 4–7

Restore movement

Days 8–14

Rebuild strength

Get a rolled ankle moving, stable and springy again, without losing weeks.

When to use it

You've rolled your ankle and can put some weight on it
Swelling is going down
You want to get back to running and jumping safely

This protocol is general guidance, not a diagnosis. If pain is severe, getting worse, or you can't put weight on it, see a medical professional first.

The plan

1
Days 1–3
Calm it down
Reduce swelling and keep gentle movement
Daily
- Ankle Alphabet2 × A–Z
- Short Foot2 × 5 × 5s hold
- Single Leg Balance3 × 20s
Open session
2
Days 4–7
Restore movement
Get full range back
Daily
- Knee to Wall3 × 10 each side
- Banded Ankle Eversion3 × 15
- Tibialis Raise3 × 15
- Single Leg Balance3 × 30s eyes closed
Open session
3
Days 8–14
Rebuild strength
Strong, springy ankle ready for sport
Every other day
- Bent Knee Calf Raise3 × 12
- Banded Ankle Eversion3 × 20
- Pogo Hops3 × 20
Open session