If your ankle is swollen and feels tender when you move it or walk on it, it may be sprained. Consult your doctor as soon as you notice pain. As your ankle begins to heal, do at-home exercises to increase your flexibility and range of motion. These exercises may strengthen your ankle and reduce your risk of injuring it again. Talk to your doctor before trying any ankle exercises.
Exercise Band Flex
Tie both ends of an exercise band to the leg of a dresser or other sturdy piece of furniture, creating a loop. Sit down in front of the exercise band with your legs extended in front of your body and your knees straight. Scoot yourself forward until you can place the loop over your foot. Use the top of your foot to pull the resistance band toward your body, flexing your ankle. Repeat 10 times, then do an additional two sets of 10. Do the exercise five days a week.
Rotating Stretches
Sit down on a chair with your back straight. Use your ankle to slowly flex your foot up toward the ceiling as much as possible. Hold for 10 counts, then release. Repeat the exercise 10 times. Relax your ankle, then move it in toward your other leg and down toward the floor. Hold the position for 10 seconds, then repeat 10 times. Relax your foot, then flex your foot up in the air and turn your ankle away from your body. Hold for 10 seconds, then release. Repeat 10 times. Finally, point your toes down toward the floor for 10 seconds. Release, then repeat 10 times.
Circles With Ankle
Improve the range of motion in your ankle with ankle circles. Sit up straight on a chair so your ankle dangles down without touching the floor. Slowly move your ankle in a clockwise motion. Switch directions and repeat the exercise in a counterclockwise motion. Repeat 10 times, three times a day. Continue doing the exercise until the range of motion in your injured ankle is the same as your uninjured ankle.
Achilles Stretch
Strengthen your ankle with the Achilles stretch only after your ankle is healed and you no longer experience pain. Stand on top of a step. Take small steps backward until both heels are hanging off the edge. Allow your ankles to relax and your heels to overlap. Hold the position for 10 seconds, then step forward on the step again to release the stretch. Repeat the exercise 10 times.
