Ankle sprains are a common injury that can significantly affect your mobility. With the right exercises, you can aid your recovery effectively. Dr. Tom from Rehab Science proposes three specific exercises aimed at addressing agility and strength of injured ankles.

The first step involves massaging the peronal muscles along the outer part of your leg using a foam roller. These muscles often bear the strain when you encounter a twisted ankle.

Instructions: Lay the side of your leg on the foam roller. Roll along, applying pressure by stacking your other leg for added weight. Aim to position into a plank that helps massage those _peronal muscles_ effectively. Spend one to two minutes on this practice, ideally completed multiple times per day.

Ankle stability heavily relies on the strength of the peronal muscles, located on the lateral side of your leg. Strengthening these muscles is essential after a sprain.

An essential mobility technique focuses on dorsiflexion, which is commonly lost after spraining the ankle. This exercise will help in improving this essential movement.

Instructions: While kneeling, press your knee forward gently until you feel a light stretch at the front of the ankle or along the Achilles tendon. You should hold this position for 30 to 60 seconds, aiming to enhance your ankle's flexibility and control.

Integrating these exercises into your daily routine may significantly help with recovery and can prevent further injuries. Be consistent with these practices for best results.

Those three exercises could highly contribute to the healing journey. Especially nice for continuing low-impact movement.