Ankle Exercises

Ankle Exercises – How to do

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed.

It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your ankle. These exercises also help to relieve pain, numbness, and tingling.

Exercise A: Dorsiflexion/plantar flexion

1. Sit with your __________ knee straight or bent. Do notrest your foot on anything.
2. Flex your __________ ankle to tilt the top of your foot toward your shin.
3. Hold this position for __________ seconds.
4. Point your toes downward to tilt the top of your foot away from your shin.
5. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise B: Ankle alphabet

1. Sit with your __________ foot supported at your lower leg.
   • Do notrest your foot on anything.
   • Make sure your foot has room to move freely.
2. Think of your __________ foot as a paintbrush, and move your foot to trace each letter of the alphabet in the air. Keep your hip and knee still while you trace. Make the letters as large as you can without increasing any discomfort.
3. Trace every letter from A to Z.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise C: Ankle dorsiflexion, passive

1. Sit on a chair that is placed on a non-carpeted surface.
2. Place your __________ foot on the floor, directly under your __________ knee. Extend your __________ leg for support.
3. Keeping your heel down, slide your __________ foot back toward the chair until you feel a stretch at your ankle or calf. If you do not feel a stretch, slide your buttocks forward to the edge of the chair.
4. Hold this stretch for __________ seconds.

Repeat __________ times. Complete this stretch __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your ankle. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise D: Dorsiflexors

1. Secure a rubber exercise band or tube to an object, such as a table leg, that will stay still when the band is pulled. Secure the other end around your __________ foot.
2. Sit on the floor, facing the object with your __________ leg extended. The band or tube should be slightly tense when your foot is relaxed.
3. Slowly flex your __________ ankle and toes to bring your foot toward you.
4. Hold this position for __________ seconds.
5. Slowly return your foot to the starting position, controlling the band as you do that.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Plantar flexors

1. Sit on the floor with your __________ leg extended.
2. Loop a rubber exercise band or tube around the ball of your __________ foot. The ball of your foot is on the walking surface, right under your toes. The band or tube should be slightly tense when your foot is relaxed.
3. Slowly point your toes downward, pushing them away from you.
4. Hold this position for __________ seconds.
5. Slowly release the tension in the band or tube, controlling smoothly until your foot is back in the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise F: Towel curls

1. Sit in a chair on a non-carpeted surface, and put your feet on the floor.
2. Place a towel in front of your feet. If told by your health care provider, add __________ to the end of the towel.
3. Keeping your heel on the floor, put your __________ foot on the towel.
4. Pull the towel toward you by grabbing the towel with your toes and curling them under. Keep your heel on the floor.
5. Let your toes relax.
6. Grab the towel again. Keep going until the towel is completely underneath your foot.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise G: Heel raise (plantar flexors, standing)

1. Stand with your feet shoulder-width apart.
2. Keep your weight spread evenly over the width of your feet while you rise up on your toes. Use a wall or table to steady yourself, but try not to use it for support.
3. If this exercise is too easy, try these options:
   • Shift your weight toward your __________ leg until you feel challenged.
   • If told by your health care provider, lift your uninjured leg off the floor.
4. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise H: Tandem walking

1. Stand with one foot directly in front of the other.
2. Slowly raise your back foot up, lifting your heel before your toes, and place it directly in front of your other foot.
3. Continue to walk in this heel-to-toe way for __________ or for as long as told by your health care provider. Have a countertop or wall nearby to use if needed to keep your balance, but try not to hold onto anything for support.

Repeat __________ times. Complete this exercises __________ times a day.