Your ankle joint takes a lot of wear and tear, which may create pain. According to the Mayo Clinic, "Injury to any of the bones, ligaments or tendons in the ankle can cause ankle pain. Most ankle pain, however, is the result of a sprain." With ankle pain, there is often inflammation or swelling, and a decrease in range of motion and strength. Exercises to address these issues can help your return to normal activity. These exercises should be performed in slow stages once the initial pain and swelling have subsided, usually within a week.
Ankle Range of Motion
The University of Washington Sports Medicine and Orthopaedics states that the "range-of-motion" is the normal amount your joints can be moved in certain directions. Exercise to increase this range is helpful in minimizing ankle pain. Ankle pumps can be done by pointing your toes as far as you can, and pulling them back up toward you. You can also do figure eights by leading the motion with your big toe, to create an "8" in the air. Writing the alphabet in this same manner is also very helpful in increasing ankle range of motion.
Ankle Stretching Exercise
A decreased flexibility of the surrounding musculature, may contribute to ankle pain. Calf stretches can decrease tension on the Achilles tendon, which is often a source of the ankle pain. Standing on the edge of a stair-step, press your heel down toward the floor. Holding this for at least 10 seconds allows for the best stretch. Another useful exercise is stretching your ankle through all motions, while sitting down, with your leg out in front of you. Stretch your foot as far to the inside as you can, and then to the outside. Point your toes as far as you can, and then pull them back toward you. Hold each of these stretches for at least 10 seconds.
Ankle Strengthening
Creating resistance can help strengthen the ankle. Resistance bands are rubber bands that come in a variety of thicknesses that are used for strengthening. There are several exercises that can be done with these bands. Start with a series of 10 repetitions for each exercise. Begin by wrapping a band around your right forefoot, hold onto the ends, and pull the band tight. Next, point your toes as far as you can, pushing the bottom of your foot against the band. A third exercise is to hold the ends of the band in your left hand, and create resistance by moving your foot outward (to the right), and your left hand away from your body. Switch the band to your right hand for resistance to your inward foot motion. Push your foot to the inside, as far as you can, against this resistance. Repeat these exercises with your left ankle.
Proprioception
Proprioception is the ability of the body to know where it is in space. According to the American Orthopaedic Foot and Ankle Society, proprioception involves the ability of the ankle to feel stable and comfortable. You may increase your proprioception by balancing on one foot. To increase the difficulty, try closing your eyes, swinging your opposite leg, or raising up onto your toes.
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