Recovering from a broken ankle can be a long and sometimes painful process. Your ankles support almost all of your body weight, so getting them back to full strength is essential for getting around--not to mention playing sports or other physical activity. Your doctor may prescribe physical therapy after your broken ankle in order to help strengthen it and the muscles that help support it.
Ankle Rotations
One of the first exercises you'll likely be able to do while recovering from a broken ankle are simple ankle rotations. This easy exercise helps loosen the ankle joint, get blood flowing and loosen stiff ligaments that have been inactive for several weeks. Sit on a chair and cross your injured leg over your healthy one. Hold your leg just above your injured angle to provide support. Slowly rotate your foot at the ankle, turning it in circles and up and down. Do only as much rotation and stretching as you feel comfortable with. If you feel pain, stop and let your ankle rest.
Towel Scoop
To help restore range of motion in your foot, try the towel scoop exercise. Sit on a chair with your shoe and socks off and a medium-sized hand towel on the floor directly in front of you. Sit on a surface such as tile or hardwood rather than carpet. Use your injured foot to scoop the towel from side to side, keeping your leg still. As your foot and angle regain some strength and the exercise gets easier, add a book to the end of the towel to make the exercise more difficult.
Wall Stretch
Once you're farther along in your rehabilitation process, you'll be ready for some more advanced stretches. Wall stretches can help your ankle and help stretch out the muscles associated with it, such as the calves. Stand several feet away from a wall, pressing your hands to it. Bring your healthy foot close to the wall and bend at the knee. Extend your injured foot behind you, straightening out your leg and keeping your foot flat to the ground. You should feel a stretch in your lower calf as well as your Achilles tendon. Hold this stretch for 10 to 15 seconds. Stop if you feel pain and consult your doctor.
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