A broken ankle results from a crack in the bone that can occur from a fall, an impact injury, twisting or rolling your ankle joint. The injury often results in severe pain, swelling, bruising and the inability to place any weight on the ankle. After a period of immobilization to allow your bones to heal, your doctor will often prescribe rehabilitative exercises designed to restore strength and range of motion to the joint. Check with your doctor to determine whether these exercises are right for your condition.
Standing Calf Stretch
Stand facing a wall with your injured leg several feet away from the wall and your front leg about 12 inches from the wall. Place both hands against the wall and rotate your injured foot so that your toes are turned slightly toward your body. Press your hips and shoulders forward until you feel a stretch in the calf of your injured foot. Hold this stretch for about 20 seconds and repeat three times. Perform three sets of this stretch daily.
Ankle Range of Motion
This exercise should only be performed after the swelling associated with your injury has gone away. Sit or lie down with your injured ankle hanging freely and your legs straight. Be sure your lower leg is supported, but there is no obstacle to any movement of your ankle and foot. Begin moving your foot in an up and down, front and back, and circular motion. Perform each movement 10 times and try to perform three sets of this exercise daily.
Heel Raises
Only perform this exercise when your ankle has healed enough to support your body weight. Begin by standing facing a sturdy chair that you can hold onto for stability. Lift your heels off the ground and stand on your toes. Hold this position for about five seconds and then use a slow and controlled motion to lower your heels back to the ground. Repeat 10 times and perform this exercise three times daily. As your condition improves you can do this exercise using only your injured leg.
Step Ups
This is another exercise that should only be performed when you can support your body weight on your injured ankle. Stand with your injured foot on a step three to five inches high. Keep your uninjured foot on the floor and slowly shift your weight so that your body is being supported on your injured foot. Straighten your leg to allow your injured foot to come off the floor, allowing your entire body weight to be supported on your injured leg. Hold this position for a second and then return to the start position. Try to perform three sets of 10 repetitions as directed by your doctor.
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