The ankle joint consists of several bones, including the shin bones and the heel bone. The tarsal bones, which make up the instep of the foot, are also part of this joint. Fractures tend to occur in any of the bones that make up the ankle joint, but might occur most often where the shin bones meet the other bones in the joint, according to the American Academy of Orthopaedic Surgeons. It takes approximately six weeks for broken bones to heal, after which you can do light exercises to strengthen the bones and muscles that control the joint.
Ankle Tilts and Rotations
Step 1
Sit in a straight-backed chair with both feet planted on the floor. Your knees should be bent 90 degrees.
Step 2
Lift the heel of your affected foot and keep your toes on the floor.
Step 3
Gently press on your knee and rotate your ankle 10 times to the left, then 10 times to the right.
Step 4
Lower your heel back to the floor and gently lift your toes as high as possible. Hold for five seconds and lower your toes back to the floor 10 times.
Step 5
Repeat the entire sequence 10 times.
Calf Raises
Step 1
Stand on the edge of a step, or on a stack of books, with your heels hanging over the edge.
Step 2
Hold on to a wall or railing for balance and slowly rise up on your toes, as high as is comfortable. Hold for five seconds and lower yourself back to the start position.
Step 3
Slowly lower your heels to the floor, or the next step down. Hold for five seconds and rise back up to the start position.
Step 4
Repeat the calf raise sequence 10 times.
Walking
Step 1
Wear comfortable shoes and carry a cane for support, if necessary.
Step 2
Walk at a comfortable pace on a flat surface, such as a track, sidewalk or the interior of a mall, for at least 10 minutes.
Step 3
Increase the duration and intensity of the walk as your ankle becomes stronger.
Tips and Warnings
- Consult your physician if you experience pain, numbness or swelling in your ankle joints.
References
- "Trail Guide to the Body"; Andrew Biel; September 1997
- "Physiology of Sport and Exercise"; Jack Wilmore and David Costill;1999
- Mayo Clinic: Broken Ankle/Broken Foot
- American Academy of Orthopaedic Surgeons: Ankle Fracture
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