These free exercises will help if you have sprained your ankle.
What is a Sprained Ankle
An ankle sprain occurs when the strong ligaments that support the ankle stretch beyond their limits and tear. Ankle sprains are common injuries that occur among people of all ages. They range from mild to severe, depending upon how much damage there is to the ligaments.
General Conservative Treatment
Without proper treatment and rehabilitation, a more severe sprain can weaken your ankle—making it more likely that you will injure it again. Repeated ankle sprains can lead to long-term problems, including chronic ankle pain, arthritis, and ongoing instability.
A three-phase program guides treatment for all ankle sprains—from mild to severe:
Acute Phase - includes exercises, resting, protecting the ankle and reducing the swelling.
Sub-Acute Phase - includes exercising to help restore range of motion, strength and flexibility.
Chronic/Final Phase - includes maintenance exercises and the gradual return to activities that do not require turning or twisting the ankle. This will be followed later by being able to do activities that require sharp, sudden turns (cutting activities)—such as tennis, soccer, volleyball, basketball, or football.
This three-phase treatment program may take just 2 weeks to complete for minor sprains, or up to 6 to 12 weeks for more severe injuries.
Download the exercises (in pdf format) below:
The Physio Store website does not provide specific medical or physiotherapy advice of any kind. All content on The PhysiotherapyRoom website including text, images, video, graphics, documents and other information, provided by The Physio Store Inc. does not constitute medical advice of any kind, and is not intended to be, and should not be, used to diagnose or identify treatment for a medical condition and may not be relied upon by you as medical or health care advice. You are advised to always seek the advice of a physician and/or qualified physiotherapist or other health practitioner in your area BEFORE taking any action, ordering or starting to use any product or exercises from our website. The Physio Store Inc. is not responsible or liable for any failure to follow the foregoing advice.
We offer free advice from a registered treating Physiotherapist.
Similarly to having a pharmacist available to answer your questions in regards to medications you buy at a pharmacy, we are here to answer your questions on our products in regards to your health.
We can discuss general issues about injuries, muscles, joints, pain etc. and provide advice on what products and exercises will help your specific needs. We will respond within 24 hours.
Our Return Policy
You may return most new, unopened items which were not special orders within 30 days of delivery for a full refund. Items should be returned in their original packaging. We'll also pay the return shipping costs if the return is a result of our error (you received an incorrect or defective item, etc.).
**Customers are responsible for return shipping charges. Except in the case of an error made by us or manufacturer defect**
Exceptions to Our Return Policy
To maintain hygienic standards in accordance with Ontario Health and Health Canada infection and disease prevention initiatives ALL medical, surgical, and rehabilitation equipment and soft supports are non-returnable, unless they have a manufacturer guarantee. Other items we do not return include (but are not limited to):
- Cold therapy products and accessories
- Theratherm digital moist heat pads
- Amoena Products
- Custom orthopaedic braces
- Taping products
- Compression therapy products
- Pelvic Floor exercisers (EMY, Perifit)
- TENS, IFC, NMES and like units
- Post-Operative braces and shoes
- Rigid ankle/foot immobilizers
- Shoulder immobilizers/slings
- Any items marked as non-returnable on the product page.
All Our Products are Fully Guaranteed Against Defects
Please check your package immediately to be sure your order is correct and items were not damaged. If you receive a defective product or an incomplete order, EMAIL US IMMEDIATELY for prompt action at CustomerService@PhysiotherapyRoom.com. Please include your name and order number. Damaged or short shipments should be reported within 5 days of receipt. Please keep the box if the item is damaged. If your tracking number shows as delivered but you never received your package, you need to report this within 5 business days. Someone on our customer service team will reach out with further steps.
We cannot accept returns on merchandise that was opened, used, is missing the serial number or UPC, or returned more then 30 days after delivery. If you would like to make a return or exchange, you must contact us by phone or email.
How to Initiate a Return!
Email us at CustomerService@PhysiotherapyRoom.com, let us know your Name, Order number, which products you want to return and the reason!
One of our friendly Customer Care team members will reach out to you as soon as possible with the next steps!
Items returned to us without notification will not be eligible for a refund or exchange.
To deter against insurance fraud, in the event of a request for a refund we reserve the right to contact your insurer to verify the status of your reimbursement prior to processing your refund. If an individual is abusing our return and refund policies, your order will be placed on hold and you will be notified of an additional restocking fee of up to 25% before items are shipped.
Our Exchange Policy
We are committed to offering you a low-risk online shopping experience. If you need a different size or you want to exchange for a different product, we've got you covered. You need to reach out to us within 5 days of receiving your item. We will pay the return shipping fees (for the first exchange) when you request an exchange within the first 5 days after receiving your order. Plus, we offer free advice from our physiotherapists. Our team is standing by to help you figure out what product or size might be better for you.
How to Initiate an Exchange!
Please reach out within the first 5 days of receiving your item. Try it on, if it does not fit, reach out to us. We would be happy to help you get the right item for your needs. You cannot use this item for a month then decide to exchange or return the item. If the item has been used and cannot be resold and is not in the original package, we will cannot allow an exchange or refund!
If you have ordered the wrong size or product and require an exchange please email us at CustomerService@PhysiotherapyRoom.com. We will send you a pre-paid shipping label by email to cover the shipping fees. Please note we cover the shipping fees when you request an exchange within the first 5 days of receiving your product. Also note, we cover the shipping fees for the first exchange on your order, if you have multiple exchanges on the same order, you will be responsible for the shipping fees after the first complimentary exchange.
Note: Please return all packaging and instructions and place your item in a suitable shipment box with the pre-paid label attached.
When will I get my refund?
It usually takes about 2-3 weeks. Most refunds are fully refunded in 3-5 days after we receive and process your return. The refund will appear on your original payment method.
All orders shipped outside of Canada are final sale and cannot be returned or exchanged. Some items are not eligible to ship outside of Canada. This will be stated on the product page. If this is the case, we have the right to cancel and refund your order.
Still have questions?
Feel free to contact us at CustomerService@PhysiotherapyRoom.com, if you have any other questions.