Ankle Sprain Rehabilitation

What is an Ankle Sprain?

A sprained ankle is a tear or rupture of the ligaments on the outside of the ankle. You often know instantly if you have sprained your ankle. Your foot turns inwards under the weight of your body, causing Instant pain. Pain may be throughout the joint, or, specifically on the outside of your ankle where the damaged ligaments are located.

ankle sprain

Your ankle joint may swell up immediately, or may sometimes take up to 48 hours to develop. Bruising may also be visible over time. Ankle sprains are graded 1, 2 or 3 depending on how bad they are.

Who is this program suitable for?

This program is suitable for both recent and chronic or recurrent ankle sprains. Whether it is a recent injury or you have suffered for some time we take you step by step from injury to full fitness. Ideal for both beginner and elite-level athletes.

How does it work?

The program consists of 4 phases with a 5th maintenance phase. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.

Phil introduces each phase and guides you through the program via a series of videos. The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

Program structure

Phil’s Ankle sprain rehabilitation program comprises the following:

Phase 1

Phase 1 begins immediately following injury and usually continues for up to 2 weeks.

The first 24 hours is the ‘bleeding’ phase. The aim here is to control pain and stop the bleeding in the joint.

Phase 2

Phase 2 is an intermediate phase lasting approximately 2 to 3 weeks.

Phase 3

Phase 3 is the main rehabilitation phase and begins a minimum of 2 weeks following injury.

Phase 4

Phase 4 is now the end stage where we aim to get you back to normal sports activity or training.

Phase 5

Phase 5 is the maintenance phase. Pick some of your favourite exercises from phases 3 and 4 and keep doing them as part of your normal training routine.

What is included?

The program includes the following elements:

Treatment & Healing

This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.


Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional or activity-specific exercises and running progressions.

Priority support

If you have any questions about the program or your progress then use in-app support to get in touch with our qualified sports therapist for advice.

Read more about ankle sprain

Download now!