Have you sprained your ankle, but are now ready to get back on your feet - literally? Phase 2 rehab is the bridge between healing and performance. By now you are: pain-free, weight-bearing, and cleared to strengthen. Our goal is to start to shift our exercises to help rebuild stability, control, and functional strength and reduce the risk of re-injury, which is very common following a sprain.
At our sports rehab clinics in Falls Church and Reston, VA, we guide our patients through evidence based therapy that is tailored to your sport, lifestyle, or injury history. Here are a couple of our physical therapist approved exercises to help you get moving stronger again.
Often, people just rest after an ankle sprain, and then get right back to what they are doing. This often leads to:
If you are interested in seeing visuals of these exercises, here is the link to resistance band exercises and non-banded exercises on our instagram page @advantagept. Follow to learn more exercises and rehab tips!
These exercises are simple to learn, remember, and are designed for home, clinic, or gym-based rehab. They will help to improve ankle proprioception and calf strength, as well as hip and ankle control, helping you to restore your ability to walk, run, jump, and land with confidence.
Stand on one foot and tap forward (12), sideways (3), backward (6), and across (9), like a clock.
Reach further each time while keeping the supporting ankle stable and core engaged.
Control your arch — don’t let it collapse!
Step down slowly from a low platform or stair.
Focus on slow, controlled descent — this mimics real-life demands like stairs and hills.
Ensure your arch and knee stay aligned (no collapse inward!)
Place a resistance band under your 1st and 2nd toe.
Rise onto your toes with control — the band prevents rolling outward.
Adds focused ankle control under resistance.
Keep your feet parallel and sit slightly into a mini squat.
Step sideways with control — don’t let your foot snap back in.
This activates key lateral stabilizers that protect the ankle during change of direction.
Lift one leg out to the side without leaning or twisting.
Keep your hips level, arches engaged, and push out against the band to resist collapse.
Great for building single-leg stability and postural control.
Start with double-leg raises, progressing to single-leg when strong enough.
Keep weight through the first and second toes, avoiding ankle roll-out.
Control the descent — eccentric work builds injury-resistant tissue.
Perform a squat, then as you rise, lift one leg out to the side (slightly back).
Keep the motion controlled — no swinging.
Strengthens the entire kinetic chain from hip to foot.
2–3 sets of 8–12 reps per side
Perform only if you're pain-free, cleared for strengthening, and not swollen
Ideal for: Home workouts, PT sessions, or gym-based rehab
Lots of options to get you started! If you are looking for more personalized care and are local to the Falls Church, Reston, or Arlington, VA area, contact us today. If you have any questions, you can also DM us @advantagept.
We’re excited to announce the opening of our brand-new Advantage Physical Therapy location in Reston, VA this fall! Our expert physical therapy team will be offering the same high-quality care we’re known for now closer to you. We have loved offering physical therapy in Falls Church and now we are excited to expand and offer a rehab clinic in Reston, VA
Whether you’re recovering from a sprain, rebuilding after surgery, or looking to prevent future ankle issues, our team in Reston will provide personalized, performance-driven rehab.
