Rebuilding Ankle Strength After a Fracture: Essential Exercises
Regain strength and mobility in your ankle after a fracture with these essential exercises designed to improve flexibility and stability.
Regain strength and mobility in your ankle after a fracture with these essential exercises designed to improve flexibility and stability.
Rebuilding strength and flexibility in your ankle after a fracture is crucial for a full recovery and to prevent future injuries. Here are some essential exercises to help you regain ankle strength and mobility:
Sit comfortably with your leg extended. Slowly rotate your ankle in a circular motion, first clockwise, then counterclockwise. This exercise helps to improve mobility and flexibility in the ankle joint.
While sitting or lying down, use your big toe to "write" the alphabet in the air. This helps to increase range of motion and strengthen the small muscles around your ankle.
Sit on the floor with your legs extended. Wrap a towel around the ball of your foot and gently pull the towel towards you, feeling a stretch in your calf and Achilles tendon. Hold for 15-30 seconds and repeat. This stretch improves flexibility in the ankle and calf muscles.
Stand with your feet hip-width apart and slowly lift your heels off the ground, standing on your toes. Lower your heels back down slowly. This exercise strengthens your calf muscles and the muscles around your ankle.
Stand with your feet flat on the ground and lift your toes while keeping your heels on the floor. Lower your toes back down slowly. This helps to strengthen the front part of your lower leg and ankle.
Sit with your legs extended and wrap a resistance band around the inside of your foot. Hold the other end of the band and gently pull your foot inward against the resistance. This strengthens the muscles on the inside of your ankle.
Similar to the inversion exercise, but this time place the resistance band on the outside of your foot and pull your foot outward. This exercise targets the muscles on the outside of your ankle.
Stand on your injured foot and try to maintain your balance for as long as possible. To make it more challenging, try closing your eyes or standing on an unstable surface like a pillow. This exercise improves balance and proprioception.
Use a sturdy platform or step. Step up with your injured foot and bring the other leg to meet it, then step back down. Repeat several times. This helps to improve strength and stability in the ankle.
Stand facing a wall with your hands on the wall at shoulder height. Step back with your injured leg, keeping it straight and your heel on the ground. Lean forward into the wall, feeling a stretch in your calf and Achilles tendon. Hold for 15-30 seconds. This stretch targets the calf muscles and Achilles tendon.
If you are recovering from an ankle fracture or any other condition, consider seeking the help of a Warrior Health physical therapist. Warrior Health offers modern sports medicine and physical therapy to help reduce pain, improve strength and flexibility, and get you back to your favorite physical activities. With proper treatment and care, ankle fractures can be effectively managed, allowing you to enjoy a full and active life.
