Your ankle is one of the most complex joints in the body and supports much of the weight of your body when you're standing, walking or running. If your ankle becomes severely damaged as the result of an injury or a condition like arthritis, you may need ankle replacement surgery. Range of motion exercises will help you regain full motion and restore circulation in your ankle to help it heal faster.
Ankle Pumps
Ankle pumps are a simple exercise you can do while sitting on the couch or in bed recovering from your ankle surgery. To do ankle pumps, stretch your injured leg out in front of you. Point your toes up toward the ceiling. Slowly push your toes down toward the floor, keeping your foot straight and not bent to one side or the other. Push your foot forward as far as you can, then slowly pull your toes back toward your body so your toes are pointing up at the ceiling again. Do 10 to 15 ankle pumps at a time, three to four times a day.
Ankle Alphabet
The ankle alphabet helps move your ankle in all different directions to help restore normal range of motion. Start with your leg extended out in front of you with your foot off the floor or bed. Without moving your leg, slowly spell out the letters of the alphabet with your foot. As you gain more range of motion in your ankle, you can make the letters larger. Do the exercise three to four times per day as part of your recovery routine.
Toe Curls With Towel
This exercise helps not only restore range of motion, but strengthens the muscles that help move your ankle. Start by doing simple toe curls by holding your foot up in the air and slowly curling your toes down toward the floor. Hold the curl for five to 10 seconds, then relax. Once you can hold the toe curl for the full 10 seconds, place a towel on the floor in front of you. Place your toes on the towel and curl your toes, pulling the towel toward you. Continue curling your toes until your toes are over the edge of the towel.
Ankle Inversion/Eversion
Ankle inversion and eversion help rotate your ankle side to side instead of just front and back. Lift your ankle and foot off the floor as you would for the ankle pumps and ankle alphabet. Point your toes toward the ceiling, then slowly move your foot from side to side in the same motion as a windshield wiper moves. As you move your ankle all the way to one side, hold it there for three to five seconds, then move it to the other side. Do 10 to 15 inversions and eversions as part of your range of motion ankle exercises.
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