An ankle fracture is the result of one or more bones in the ankle breaking. This often occurs when the ankle is forced beyond its normal range of motion. Jumping onto a slick surface, running on uneven ground, the body being twisted with the foot firmly planted and pressure from a car accident are all common reasons why an ankle fracture may occur. Physical therapy with strengthening and weight-bearing exercises is recommended by the American Academy of Orthopaedic Surgeons, once your physician says it's OK. Be sure to consult your physician before beginning any physical therapy program.
Proprioceptive Exercises
The American Orthopaedic Foot and Ankle Society recommends proprioceptive exercises to regain balance on the affected foot. Lift the unaffected foot a few inches off the ground while balancing on the fractured ankle. Try to hold your balance for 10 seconds and repeat 10 times. Once you are comfortable with this, increase the challenge by lifting your toes off the ground and trying to maintain your balance.
Walking
The Mercy Medical Center recommends protective walking with removable a brace when feasible(See References 3). Walking can be one of the best exercises for achieving a full recovery. Most likely, your ankle and foot have been immobilized by a cast or splint. You have to loosen and strengthen the tight ligaments and muscles supporting your ankle. The first step is walking on crutches. Bear as much weight as you can as long as its not painful. Every day, you will increase the amount of walking done per your physician's request.
Calf Raises
Calf raises strengthen muscles that support the ankle and can be done seated or standing. In the beginning, try seated calf raises by sitting in a chair as normal. Lift the injured heel as high as possible and keep toes on the floor. Return the heel to the floor and repeat 15 times. As your ankle gets stronger, try standing calf raises. Hold onto a rail or wall for support, raise the injured foot as high as possible and come back to the floor. Do this 15 times.
Resistance Bands
Place a resistance band around the bottom of your affected food and hold both ends. Slowly push your ankle down as far as you comfortably can and back to starting position. Repeat this 10 times and do this exercise daily.
References
- American Academy of Orthopaedic Surgeons: Ankle Fractures
- MayoClinic.com: Broken Ankle/Broken Foot
- Mercy Medical Center: Foot and Ankle Conditions
- American Orthopaedic Foot & Ankle Society: Ankle Sprain Strengthening Exercises
- Peak Performance: Strength Training for The Lower Leg: The Standing Calf Raise
Member Comments