Ankle fractures are not uncommon; they are seen in approximately 184 people out of 100,000 individuals each year, according to the American Academy of Orthopaedic Surgeons. Ankle fractures are most often the result of tripping, falling, car accidents, rolling or twisting your ankle or sports-related injuries. Ankle fractures can result in casting or surgery. After six weeks to three months of immobilization, your ankle can become weak and begin to lose its strength. After your ankle heals, a series of strengthening exercises can help return normal function to your ankle. Always wait for your doctor's approval before beginning ankle-strengthening exercises.
Jumps
Jumps help to increase strength and improve your balance as you are recovering from an ankle fracture. Use tape to make a cross on the ground; the cross should be large enough so that both of your feet can fit in one quadrant of the cross. Label the quadrants 1 through 4. Start with both of your feet in quadrant 1. Jump to quadrant 2 and then to 3 and 4. Then, jump back to 1. Land on the balls of your feet while you are jumping. Jump through the quadrants three times using both feet, then perform the exercise jumping only on the affected foot. Gradually increase the speed at which you jump.
Toe Raises
Toe raises help to restore strength in your ankle and lower leg following an ankle fracture. Stand in front of a chair or counter top. Hold on to this surface with both hands for support. Slowly raise your body up onto your toes. Hold this position for a couple seconds. Slowly lower your feet back to the starting position, with your heels back on the ground. Complete two sets of 10 repetitions each day. To make this exercise more challenging, perform toe raises standing only on your affected leg.
Range of Motion
This exercise helps restore range of motion and function in your ankle. Sit with your ankle hanging off the edge of a bench, bed or couch. Use your foot and ankle to "write" the letters of the alphabet in the air. You can also make circles going clockwise and counter-clockwise using your ankle. Start with small letters and circles. As you progress, make the letters and circles as large as you possibly can. Complete this exercise for a few minutes at a time, three times per day.
Heel Walking
Heel walking will help to rebuild strength in your ankle and rear foot after months of immobilization. Complete this exercise barefoot and in an open area. Shift your weight back onto your heels. Lift your toes and the front of your feet off the ground. Slowly take steps forward, and try to walk for 10 seconds at a time. Complete this exercise 10 times, resting for 30 seconds between repetitions. Work your way up to walking across an entire room on your heels.
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