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Pilates

Ankle-steadying Pilates after a sprain: a 25-minute class for ankle strength, hips and one-leg balance

After a sprain, the part of rehab with the best evidence is balance training, which cuts repeat sprains. This class puts that into a Pilates session. It starts on the mat with breathing, ankle circles and footwork with your feet on a wall, then works the ankle in every direction with a band, adds side-lying hip work, and finishes standing with calf raises and balance. Start it once you can walk with little or no limp, usually from about the second week, and leave the one-leg block until standing on two feet is easy; these timings are borrowed from our sprained ankle guide. It doesn't replace a check for an ankle that keeps giving way, and it isn't for a possible broken ankle. No trial has tested this class: its order and doses are our editorial choice, from NHS hospital leaflets and the balance trials.

25 minBeginner18 movesA bench or box · A wall · A bandAbs · Calves · Shins · Glutes · Hamstrings · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

On the mat (about 7 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent, feet flat; breathe into the sides of your ribsHarder: Roll-up (Pilates)
  2. Ankle CARs (controlled articular rotations)10 each way, each ankle
    Beginner · Calves, Shins · 3D demoSlow circles, only as big as is comfortableEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  3. Seated bent-knee calf raise (soleus raise)10
    Beginner · Calves · 3D demoSit tall; lift both heels, lower slowlyHarder: Slow calf raise
  4. Knee fold8 each side
    Beginner · Abs, Hip flexors · 3D demoHead down; keep the pelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
  5. Wall bridge (feet-on-wall bridge)8
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet on the wall, heels level; press through the whole foot, not the outer edgeEasier: Glute bridgeHarder: Shoulder bridge (Pilates)

Bands and side work (about 7 minutes)

  1. Band ankle eversion2 sets of 8, each foot
    Beginner · Calves, Shins · 3D demoTurn the foot out against the band, slowly, in a pain-free rangeEasier: Isometric ankle eversion against a wallHarder: Single-leg stand
  2. Band ankle inversion2 sets of 8, each foot
    Beginner · Calves, Shins · 3D demoTurn the foot in only as far as is comfortableHarder: Single-leg calf raise from a step
  3. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoHips stacked; glide the top leg forward and backHarder: Side-lying leg circles (Pilates side kick series)
  4. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoHeels together; open the top knee without rolling backEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Standing (about 6 minutes)

  1. Knee-to-wall ankle rock10 slow rocks each side
    Beginner · 3D demoHeel down; knee towards the wallHarder: Deep squat hold
  2. Slow calf raise12
    Beginner · Calves · 3D demoHands on a counter; up for 2, down for 3; ankles don't roll outEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise
  3. Tibialis raise10
    Beginner · Shins · 3D demoBack against a wall, heels down; lift your toesHarder: Single-leg tibialis raise
  4. Tandem stance and heel-to-toe walk3 lengths
    Beginner · Calves, Hip abductors · 3D demoBeside a counter; eyes on a point aheadEasier: Semi-tandem stanceHarder: Single-leg stand

One-leg balance (about 4 minutes; stop here until standing on both feet is easy)

  1. Single-leg stand3 holds of up to 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoHand near the counter. Progress: no hand, then eyes closedEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoStand on the injured leg and lift the other; a hand on the wallHarder: Lateral band walk, band at the feet
  3. Single-leg reach matrix1 round of 5 reaches each direction, each leg
    Intermediate · Quads, Hip abductors, Glutes · 3D demoFrom about week 6; small reaches firstEasier: Standing crossed-leg side reachHarder: Single-leg Romanian deadlift

Stretch (about 2 minutes)

  1. Wall calf stretch (gastrocnemius)30 s each leg
    Beginner · Calves · 3D demoBack knee straight, heel downEasier: Seated calf stretch with a towelHarder: Heel-on-step calf and hamstring stretch
  2. Soleus wall stretch30 s each leg
    Beginner · Calves · 3D demoBack knee bent, heel downEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)

Tips

  • Mild discomfort is fine; aim for no more than about 5 out of 10, settled within an hour, with no extra swelling the next morning, as our foot and ankle pain rule says.
  • Do the class three times a week; once you're back in sport, keep the balance block going three times a week for 8 weeks, as in the trial that cut repeat sprains.
  • Wear your brace or tape for sport afterwards, especially court and field sports.
  • Hops and sport drills come after this class: see the last stage of our sprained ankle guide.
  • If your ankle keeps giving way months after the sprain, see a GP or physiotherapist.
  • If you couldn't take four steps after the injury, or pressing a bony point hurts, get it checked before you start.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the ankle-steadying pilates after a sprain: a 25-minute class for ankle strength, hips and one-leg balance take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A band. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 11 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.