An ankle fracture is a painful injury because of the location of the break. If you're an athlete, rehabilitating a broken ankle can be a long and frustrating process. Depending on your doctor's and physical therapist's recommendation, you should begin stretching and exercising your ankle as soon as you can do so without pain. Quick rehabilitation helps restore functionality to your ankle sooner. Try gentle stretches that are low impact and can be altered depending on your level of pain.
Towel Stretch
A towel stretch helps to facilitate the gentle stretching of the ankle muscles. You may find that your ankle feels stiff during the healing process, so it's important that you listen to your physical therapist's recommendations on movement. Sit on a chair with another chair in front of you. Prop your hurt ankle on the seat of the chair and wrap a rolled towel around your instep. Gently pull the towel back toward your body to stretch your ankle. Hold for five to 10 seconds and release.
Alphabet Letters
Regaining mobility after a broken ankle doesn't only mean being able to move your ankle forward and backward. You'll need to build strength in all directions in order to full rehabilitate your ankle to start playing sports again. Try sitting with your legs straight out in front of your body. Then, begin writing the alphabet ion the air with your big toe. Because of the different shapes of the letters, your ankle will have to twist in a variety of ways for better movement. Once you're done writing the alphabet, spell your name or draw a picture.
Heel-Toe
Working your ankle back and forth may seem painful at first. It's important that you talk to a physical therapist about the intensity of your exercise program. Milestones like being able to stand or walking without pain may be rewarded with the authorization for even more physical activity. A heel-toe exercise is ideal before and after you begin other more strenuous exercises. Sit with your legs straight in front of you. Point your toes and stretch your ankles for five seconds, then reverse and stretch your toes toward your body for five seconds.
Standing Calf Stretch
A calf stretch is usually done before a big run, but it can also be beneficial when you've suffered from a broken ankle and are just beginning to regain mobility. Stand in front of a wall and place your palms on the surface of the wall. Step your rehabilitating ankle backward and press your body into the wall. You should immediately feel a stretch in your calf and ankle. Hold the stretch for five to 10 seconds and release. Repeat three to five times.
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