Sprained Ankle Home Exercise Program
Sprained Ankle Home Exercise Program is a free 1-week training program template with 3 workout days. Need a structured plan for athletes recovering from an ankle sprain? This rehab program helps rebuild strength, mobility, and stability—all from home. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets,.
Week 1
Day 1: Phase 1: Acute Recovery
- 🩹 Acute Recovery (Days 1-7)
- 🧊 Step 1: R.I.C.E. Protocol
- 🦶 Step 2: Early Mobility
- 🚶 Step 3: Gentle Weights
Day 2: Phase 2: Strength & Balance
- 🏋️♂️ Strength (Weeks 2-3)
- 🦵 Step 1: Strength Exercises
- 🦶 Step 2: Balance Training
Day 3: Phase 3: Advanced Rehab & Return to Sport
- 🏋️♂️ Strength (Weeks 2-3)
- 🏃 Step 1: Dynamic Strength
- 🦶 Step 2: Sports Drills