Free Ankle Stability Exercises for Sprains, Balance & Injury Prevention – Elite Performance Institute
Ankle Exercises
Ankle mobility and stability drills to rebuild motion, strength, and balance after sprains or overuse injuries—ideal for runners, field and court athletes, and anyone rehabbing an ankle.
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Ankle ABC’s Beginner
Gentle seated ankle movements tracing the alphabet to restore motion and light muscle work after a sprain or time in a boot.
Ankle Clock Exercise Beginner–Intermediate
Stand on one leg and reach the opposite foot around an imaginary clock to challenge ankle balance in multiple directions.
Anterior Tibialis Raise Beginner
Wall-supported shin raises that target the tibialis anterior to support controlled landings and help with shin-splint prevention.
Banded Ankle ROM Beginner–Intermediate
Four-direction resistance band work to rebuild strength and control into dorsiflexion, plantar flexion, inversion, and eversion.
Bosu Ball 1-Leg Balance Beginner–Advanced
Single-leg stance on the Bosu to train ankle stability, hip control, and core engagement with scalable difficulty.
Elevated Ankle Pumps Beginner
With the leg elevated, repeatedly pull the foot up and down to improve circulation and gently restore ankle motion.
Peroneal Muscle Exercise Beginner–Intermediate
Banded eversion work to strengthen the peroneals along the outside of the leg—key muscles after lateral ankle sprains.
Single Leg Balance With Foam Pad Beginner–Advanced
Balance on a foam pad to challenge ankle stability and foot–hip coordination; easy to progress with longer holds or added tasks.
Single Leg Stability: 4 Hop Intermediate–Advanced
A four-direction hopping pattern on one leg to train dynamic landing mechanics and return-to-sport readiness.
Single Leg Stability: Around The World Beginner–Intermediate
Stand on a pad and pass a weight around your body to challenge ankle, hip, and core control in all directions.
Single Leg Stability Progressions Using a Yoga Mat Intermediate–Advanced
Progressions on a folded yoga mat ranging from simple balance to hop-style drills to bridge into running and sport.
Single-Leg Stability Beginner
A straightforward single-leg stance drill on a soft surface to reintroduce balance work early in ankle rehab.
Single-Leg Stability: Weather Vane Intermediate
Hop, rotate, and stabilize like a weather vane changing direction to build reactive ankle and hip control.
Stability Pad Exercises Beginner–Intermediate
A series of themed balance challenges on a stability pad to keep ankle rehab engaging while building control.
Standing Weight Shifts Beginner
Controlled shifts of bodyweight onto the affected leg to reintroduce loading in very early ankle rehab.
Tibialis Posterior Exercise with Band Beginner–Intermediate
Band-resisted inversion drill to strengthen the tibialis posterior, support the arch, and help with medial ankle pain.