A fractured, or broken, ankle occurs when one or more of the bones that make up your ankle joint are separated into pieces. Some fractures are so severe that surgery is necessary to repair the damage while others require only a cast or walking boot. Regardless of the severity of your fracture, rehabilitation is an important part of the recovery process. Once you can tolerate pressure on the ball of your foot, begin gentle stretching exercises and then progress to strengthening exercises. Talk with your doctor before starting any exercises to make sure they're right for your particular situation.
Towel Stretch
The towel stretch exercise gently stretches the muscles and tendons in your calf and ankle. Sit on the floor or a table with your injured leg extended to the front. Loop a towel around the ball of your foot and hold the ends of the towel with both hands. Keeping your knee straight, gently pull the towel toward your body until you feel tension in the back of your lower leg. Hold the stretch for 30 seconds and then relax. Repeat the exercise three times.
Standing Calf Stretch
The standing calf stretch provides a deeper stretch of your calf muscles. Place your hands flat on a wall and take a large step back with your injured leg. Keeping your injured leg straight, gently push your heel down and lean into the wall until you feel a stretch in your calf. Hold the position for 30 seconds.
Maintain the position to repeat the exercise, but this time bend your injured leg while pressing your heel into the floor. Bending your leg relaxes your gastrocnemius muscles, allowing you to isolate your soleus muscle with the stretch. Hold the stretch for 30 seconds. Repeat each stretch several times throughout the day.
Ankle Range of Motion
The ankle range of motion exercise will allow you to gently move and stretch your tendons and ligaments while improving blood flow and circulation to your injured ankle. Sit with your leg extended in front of you and slowly begin to move your ankle in all directions. You can do this by moving your ankle in circular motions or pretending to write each letter of the alphabet with your toes. Practice this exercise several times throughout the day.
Resisted Movements
Moving your ankle against resistance will strengthen your weakened muscles, tendons and ligaments while also restoring range of motion. For each of these exercises, sit with your injured leg extended to the front.
Secure a resistance band to a sturdy object and loop the other end around the top of your foot just below your toes. Slowly pull your toes toward your body, pulling against the band.
Loop a resistance band around the ball of your foot and hold the other end in your hand. Press your toes away from your body by contracting your calf muscles.
Loop a resistance band around both feet and then turn your injured foot out, away from your other foot.
Cross your injured foot over your uninjured foot and then loop a resistance band around both feet. Turn your injured foot inward, away from your other foot.
Complete three sets of 10 repetitions of each exercise.
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