Ankle Sprains in Soccer Players: The Best Rehab Exercises
Ankle sprains are one of the most common injuries in soccer. With constant running, cutting, jumping, and sudden changes in direction, soccer players place a lot of stress on their ankles. An awkward landing, stepping on another player's foot, or quickly changing direction can cause the ankle to roll and the supporting ligaments to stretch or tear.
The good news is that most ankle sprains can be successfully treated with the right rehabilitation program. However, returning to soccer too quickly can increase the risk of re-injury.
At Physical Edge Physiotherapy in Oakville, Ontario, we help soccer players recover from ankle sprains, rebuild strength and stability, and safely return to the field.
What Is an Ankle Sprain?
An ankle sprain occurs when the ligaments that support the ankle are stretched beyond their normal range. The most common type is a lateral ankle sprain, which affects the ligaments on the outside of the ankle.
Common symptoms include:
Pain around the ankle
Swelling
Bruising
Difficulty putting weight on the foot
Reduced ankle mobility
Feeling unstable or "wobbly"
The severity of an ankle sprain can vary. Some players may be able to walk with mild discomfort, while more significant sprains may make it difficult to put any weight on the foot.
Why Is Rehabilitation Important for Soccer Players?
It can be tempting to return to soccer as soon as the pain and swelling improve. However, feeling better doesn't necessarily mean your ankle is ready for the demands of the sport.
Soccer requires your ankle to handle:
Sprinting
Sudden stops
Cutting and changing direction
Jumping and landing
Kicking
Single-leg balance
Physical contact with other players
After an ankle sprain, you may have reduced strength, balance, mobility, and confidence. Without proper rehabilitation, these deficits can increase your risk of spraining the ankle again.
A structured rehabilitation program helps your ankle gradually prepare for the specific demands of soccer.
Best Rehab Exercises for Ankle Sprains
The right exercises will depend on the severity of your injury and where you are in the recovery process. The following exercises are examples of movements that may be incorporated into an ankle rehabilitation program.
1. Ankle Range-of-Motion Exercises
Early in recovery, gentle ankle movements can help restore mobility.
Try slowly moving your ankle:
Up and down
Side to side
In controlled circles
These movements should be comfortable and should not significantly increase your pain or swelling.
Restoring ankle mobility is important because limited movement can affect how your foot and ankle absorb forces when you run, jump, and change direction.
2. Calf Raises
Calf raises are a simple but effective way to rebuild strength around the ankle.
Stand near a wall or sturdy surface for balance. Slowly rise onto your toes and then lower your heels back down.
As your strength improves, you can progress from:
Double-leg calf raises
Single-leg calf raises
Calf raises off a step
Strong calf muscles help support the ankle and are important for running and jumping.
3. Resistance Band Exercises
Resistance bands can be used to strengthen the muscles that control ankle movement.
Common exercises include:
Ankle dorsiflexion
Ankle plantarflexion
Ankle inversion
Ankle eversion
These exercises can help rebuild strength in the muscles surrounding the ankle and improve your ability to control your foot during movement.
4. Single-Leg Balance
Balance training is an important part of ankle rehabilitation, especially for soccer players.
Start by standing on the injured leg while maintaining your balance.
As this becomes easier, progress by:
Standing on a soft surface
Closing your eyes
Reaching in different directions
Catching or throwing a ball
Performing balance exercises while moving
Your ankle needs to react quickly when you're running and changing direction. Improving balance and proprioception—the body's awareness of where it is in space—can help prepare your ankle for these demands.
5. Single-Leg Squats
Once your ankle is strong enough, single-leg squats can help improve lower-body strength and control.
Focus on keeping your knee aligned with your foot and maintaining control throughout the movement.
This exercise challenges your:
Ankle stability
Knee control
Hip strength
Balance
These are all important for soccer players who frequently perform single-leg movements.
6. Lateral Movements
Soccer involves a lot of side-to-side movement, so rehabilitation should eventually include exercises that challenge your ability to move laterally.
Examples may include:
Lateral lunges
Side steps with a resistance band
Lateral shuffles
These exercises can help prepare your ankle for the cutting and change-of-direction movements required during a game.
7. Hopping and Jumping Exercises
Before returning to soccer, your ankle needs to be able to tolerate impact.
Your physiotherapist may gradually introduce:
Two-leg jumps
Single-leg hops
Forward and backward hops
Side-to-side hops
Repeated hopping
These exercises should be progressed gradually based on your strength, pain levels, and ability to control your landing.
8. Soccer-Specific Drills
The final stage of rehabilitation should prepare you for the actual demands of soccer.
Your progression may include:
Easy jogging
Running at different speeds
Acceleration and deceleration
Change-of-direction drills
Cutting drills
Ball drills
Shooting and passing
Non-contact practice
Full practice
Return to competition
The goal is to gradually expose your ankle to the movements and intensity it will experience during a game.
How Physiotherapy Can Help With an Ankle Sprain
Physiotherapy can help guide you through each stage of your recovery.
At Physical Edge Physiotherapy, your physiotherapist may assess:
Ankle mobility
Strength
Balance
Stability
Walking and running mechanics
Single-leg control
Ability to jump and land
Sport-specific movements
Your physiotherapist can then create a personalized rehabilitation program based on your injury and your goals.
Treatment may include exercise therapy, manual therapy, education, and a gradual return-to-sport program.
When Can You Return to Soccer?
There is no single timeline that works for every ankle sprain. Your return will depend on the severity of your injury and how well your ankle responds to rehabilitation.
Before returning to full soccer activities, you should be able to perform important sport-specific movements without significant pain or instability.
You should also have regained sufficient strength, balance, and confidence in the injured ankle.
If you return before your ankle is ready, you may be at a higher risk of re-injury.
How Can Soccer Players Prevent Future Ankle Sprains?
Once you've sprained your ankle, continuing to work on strength and balance can be an important part of preventing future injuries.
Soccer players can benefit from regularly including:
Calf strengthening
Single-leg balance exercises
Lower-body strength training
Jumping and landing drills
Agility and change-of-direction exercises
A proper warm-up before training and games is also important to prepare your muscles and joints for the demands of soccer.
Get Back on the Field Safely
An ankle sprain doesn't have to keep you off the soccer field for long, but rushing your recovery can increase your risk of another injury. The right rehabilitation program can help restore your strength, mobility, balance, and confidence so you're ready to handle the demands of the game.
If you've sprained your ankle or are struggling with recurring ankle injuries, the team at Physical Edge Physiotherapy in Oakville, Ontario can help. Our physiotherapists can assess your injury, create a personalized rehabilitation plan, and guide you through a safe return to soccer.
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