Even though your foot is strong enough to support the weight of your body, it is also susceptible to damage. Bones, ligaments, tendons and muscles in your ankle are all prone to injury. Strengthening exercises can help get you back on your feet after an ankle injury as well as help prevent future injuries. Always consult your doctor before beginning rehabilitation exercises.
Range of Motion
According to The Stretching Institute, regaining range of motion after an ankle injury is the number one priority in the rehabilitation process. You should start out by introducing your ankle to very gentle movements. Start by first bending and straightening your ankle. You can then incorporate rotation exercises. Turn your ankle from side to side. Rotate your ankle clockwise and counter-clockwise. Another option is to trace the letters of the alphabet using your big toe. To complete any of these exercises, sit on the edge of a bench or chair with your feet flat in front of you. Complete 20 repetitions three times each day.
Strengthening
After an ankle injury, you will need to reintroduce your ankle to strength gradually. This needs to be done carefully to avoid re-injury to your ankle. Strengthening exercises help to rebuild the muscles, ligaments and tendons in your ankle. To strengthen your ankle, invest in a resistance band. Tie the resistance band in a loop. Sit in a chair and wrap one end of the resistance band around your uninjured ankle. The other end of the band should be around the middle of your injured foot. Move your feet apart until you can feel tension. Then slowly push out with your injured ankle. Move the resistance band as far out as possible without causing any pain to your ankle. Repeat 20 repetitions of this exercise three times each day.
Balance
Ankle injuries often reoccur because balance is overlooked in the rehabilitation process. Balance exercises help to retrain the damaged nerves and ligament surrounding your ankle joint. Start by completing simple balancing exercises. Try walking in a straight line or balancing on a balance beam. Then progress to one-leg exercises. For example, balance on one foot and then balance on one foot with your eyes closed. You should be balancing using your injured ankle. Complete these exercises three times each day, one set of 20 repetitions. Once you become comfortable with these exercises, try using rocker boards, Swiss balls, stability cushions and foam rollers to help further your balancing ability.
Plyometrics
By the end of your rehabilitation process, your ankle should be as strong, if not stronger, than it was before your injury. Gradually incorporate more intense exercises. Plyometric exercises are explosive exercises that lengthen and contract your muscles at the same time. Activities can include jumping, hopping, skipping and bouncing. Start off easy, completing only one set of 10 repetitions. Gradually apply more force so that you do not re-injure your ankle. If you are involved in athletics, start to integrate skills drills and training exercises that you typically use in your athletic practices.
