17 ankle sprain prevention exercises

Our ankles quietly support us every day. They absorb impact, adjust to uneven surfaces and keep us upright whether we’re sprinting, hiking or simply stepping off a curb. But if an ankle is weak or not ready for sudden movement, it can easily roll, twist and sprain.

The good news is that most ankle sprains can be prevented. By building strength, improving balance and increasing flexibility, you can fortify your ankles against injury and keep moving with confidence. 

This guide walk you through the key principles of ankle injury prevention and the best exercises to strengthen, stabilise and protect your ankles from unexpected twists and turns.

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Key tips for preventing ankle sprains

Preventing ankle sprains begins with small daily actions that protect your joints and prepare them for movement. Before looking at exercises, here are some simple ways of supporting your ankles day to day:

• Warm up before exercise or sports
• Strengthen the entire lower leg, not just the ankle but
• Wear supportive footwear
• Progress gradually – start slow before increasing intensity

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Strengthening the ankle: building resilience against sprains

Strong ankles are less likely to roll or give way, which helps prevent sprains. Strengthening exercises target the muscles, tendons and ligaments around the ankle joint, providing increased support.

1. Resistance band dorsiflexion (front flexion)

What it does: Strengthens the muscles at the front of the ankle and shin, which help stabilise the foot when walking or running.

How to do it:

• Sit on the floor with your legs extended straight in front of you.
• Loop a resistance band around the top of your foot and hold the other end securely.
• Keeping your leg still, pull your foot towards you by flexing the ankle (like you’re trying to point your toes toward your shin).
• Hold for 2 seconds, then slowly return to the starting position.
• Reps: 3 sets of 12–15 per foot.

2. Resistance band plantarflexion (pointing foot down)

What it does: Strengthens the calf and foot muscles to improve ankle stability and control.

How to do it:

• Sit on the floor with your legs extended.
• Loop a resistance band around the ball of your foot and hold the other end firmly.
• Point your toes away from you, stretching the band.
• Hold for 2 seconds, then slowly return to the starting position.
• Reps: 3 sets of 12–15 per foot.

3. Resistance band inversion (inner movement)

What it does: Strengthens the muscles on the inside of the ankle, reducing the risk of rolling outwards (the most common type of sprain).

How to do it:

• Attach the resistance band to a sturdy object and loop it around your foot.
• Start with your foot in a neutral position, then move your toes inwards, pulling against the resistance.
• Hold for 2 seconds, then return to neutral.
• Reps: 3 sets of 12–15 per foot.

4. Resistance band eversion (outer movement)

What it does: Strengthens the outer ankle muscles, reducing the likelihood of rolling inwards.

How to do it:

• Attach the band to a sturdy object and loop it around your foot.
• Move your foot outwards against the resistance.
• Hold for 2 seconds, then return to neutral.
• Reps: 3 sets of 12–15 per foot.

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Balance and proprioception training for stability

Proprioception (body awareness) is your body’s ability to sense its own position and movements.. Improving this helps prevent sprains by teaching your muscles and ligaments to react quickly and maintain balance when you step on uneven surfaces.

5. Single-leg balance

What it does: Strengthens stabiliser muscles and improves balance, essential for injury prevention.

How to do it:

• Stand on one foot, keeping your core engaged.
• Hold for 30–60 seconds.
• Switch legs and repeat.
• To make it harder, close your eyes or stand on a soft surface (like a folded towel).
• Reps: 3 per leg.

6. Single-leg balance with movement

What it does: Challenges ankle stability by adding dynamic movement.

How to do it:

• Stand on one foot and move the other foot forwards, sideways and backwards.
• Maintain control and balance throughout.
• Reps: Hold for 30 seconds per movement, per leg.

7. Bosu ball balance

What it does: Increases ankle strength and proprioception.

How to do it:

• Stand on a Bosu ball or balance cushion with both feet.
• Progress to balancing on one foot.
• Hold for 30–60 seconds per stance.

8. Towel scrunches (toe grip strengthening)

What it does: Strengthens the small stabilising muscles in the foot and ankle.

How to do it:

• Place a towel on the floor.
• Use your toes to scrunch and pull the towel toward you.
• Reps: 3 sets of 12 per foot.

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Mobility and flexibility for stiffness

Maintaining good ankle flexibility can help you move more easily and reduce the risk of stiffness that may lead to injury. Flexibility supports your ankles in absorbing impact during daily activities and adjusting to changes in surface or direction when you move. 

These simple movements can help in keeping your ankles loose and ready for activity.

9. Ankle circles

What it does: Improves range of motion in all directions.

How to do it:

• Rotate your foot clockwise and counterclockwise in slow, controlled circles.
• Reps: 10 per direction per foot.

10. Calf stretch (wall or step)

What it does: Prevents tight calves from limiting ankle mobility.

How to do it:

• Place one foot forward and press your hands against a wall.
• Keep your back leg straight and press your heel down.
• Hold for 20–30 seconds per leg.

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Functional and dynamic movement exercises

Moving your ankles in ways that reflect daily activities and sports helps prepare them for real-life situations. This type of training improves coordination, stability and strength so your ankles can adapt to changes in direction and speed with confidence.

11. Heel walks

What it does: Strengthens the muscles at the front of your lower legs and ankles, improving stability and control.

How to do it: Walk on your heels for 30 seconds, keeping toes lifted.

12. Toe walks

What it does: Strengthens your calves and the small stabilising muscles around your ankles.

How to do it: Walk on your toes for 30 seconds to strengthen the calves and ankle stabilisers.

13. Side-to-side hops

What it does: Improves ankle strength, stability and coordination for changing direction during movement.

How to do it:

• Stand on both feet and jump side to side.
• Progression: Try single-leg hops.
• Reps: 3 sets of 10.

14. Agility ladder drills

What it does: Builds coordination, balance and ankle control to support quick footwork, helping your ankles become more responsive to changes in direction and speed.

How to do it: 

• Place an agility ladder on the ground (or create one using tape). 
• Step in and out of each square with light, quick steps, focusing on control and speed.
• Keep your movements light, staying on the balls of your feet to help your ankles adapt to different movement patterns.

Extra: Try different patterns such as high knees, side stepping or hopping in and out to challenge your coordination and strengthen your ankles.

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Plyometric (explosive strength) exercises

Jumping and explosive movement training, also known as plyometrics, helps your ankles build power, control and responsiveness. 

These exercises prepare your ankles to handle unexpected movements and quick changes in direction and speed, which can help you avoid injuries during sport and everyday activities.

15. Box jumps

What it does: Builds ankle strength and teaches your joints to absorb impact safely.

How to do it:

• Jump onto a low box or step, landing softly with your knees slightly bent.
• Step down and repeat.
• Reps: 3 sets of 8.

16. Lateral hops over an object

What it does: Improves ankle stability, coordination and strength during side-to-side movements.

How to do it:

• Hop side to side over a small cone or object.
• Reps: 3 sets of 12 per side.

17. Skater jumps

What it does: Builds dynamic ankle strength, balance and control during lateral movements.

How to do it:

• Jump side-to-side in a skating motion.
• Reps: 3 sets of 10 per side.

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Supporting your ankles for daily life

Ankle sprains can be frustrating and painful, but many can be prevented. 

By incorporating strength, balance, mobility and functional movement exercises into your routine, you’re not just reducing your risk of injury – you’re building a foundation of stability, control and resilience that will support you in everything from daily activities to high-impact sports.

The key is consistency. A few minutes of focused training a few times a week can mean the difference between an ankle that wobbles under pressure and one that confidently absorbs impact and adapts to unexpected movements.

So whether you’re recovering from an injury, preparing for an active lifestyle, or simply looking to future-proof your mobility, these exercises will keep you steady, strong and ready for whatever comes next. Your ankles do a lot for you – give them the support they deserve!

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If you’re looking for tailored guidance to support your recovery or improve your movement, our physiotherapy specialists are here to help you move with confidence.