According to the UC San Diego Health System, weakness, swelling, decreased range of motion and chronic pain can result in ankle instability. Ankle strengthening exercises can aid in the treatment of ankle sprains and instability. Exercises can be used to help strengthen the ankle and its surrounding muscles, as well as restore your range of motion. You should always consult your doctor before beginning ankle strengthening exercises.
Calf Stretch
A calf stretch should be completed against a wall. The leg with the injured ankle should be extended behind you. Your foot should be planted on the ground with your toes facing the wall. Your hands should touch the wall and your front leg should be bent at the knee. The toes of your front leg can lightly touch the wall. You should lean forward until you feel a stretch in the back of your leg, according to Manuel Escalante, an athletic trainer at California State University-Chico. When you feel a stretch, you should hold this position for 15 seconds. Repeat this exercise in one set of four repetitions. You should never complete this exercise if you experience any pain. Stretching should always be completed pain-free.
Tibial Stretch
An anterior tibialis stretch is designed to stretch your shin bone as well as the front of your ankle. You should complete this exercise sitting in a chair. Your injured leg should be placed across the thigh of your healthy leg. Your ankle should hang over your thigh about 2 inches. You should take your hand and grasp the top portion of your foot. Slowly pull your foot forward. Your ankle joint should move forward. When you feel a stretch in the front of your leg, you should hold this position for 15 seconds. Relax and repeat the tibial stretch four times.
Ankle Circles
Ankle circles are designed to work the range of motion in your ankle. You can complete ankle circles by sitting on a bed, table or couch. Your injured foot and ankle should hang off the edge of the table, bed or couch. You should use your large toe to draw circles. Make circles clockwise and counterclockwise. Make 15 circles going in each direction. Start with small circles and progress to larger circles. To make this exercise more challenging, you can write the ABCs using your big toe.
Toe Raises
You should stand with your hands holding onto the back of a chair. Slowly raise up onto your toes and hold this position for a couple of seconds. Lower yourself so the heels of your feet are touching the ground again. Complete this exercise in two sets of 10 repetitions. To make this exercise more difficult, raise up on your toes on one foot -- the ankle that needs strengthening.
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