The lateral -- outside region -- side of your ankle is a complex of three ligaments: the anterior talo-fibular ligament, the calcaneo-fibular ligament, and the posterior talo-fibular ligament. Each ligament travels from a bone in your foot, either the talus or calcaneus, to your fibula from either the anterior or posterior, and provides your ankle with stability. Lateral ligament injury can be treated with light exercise to strengthen the muscles and bones associated with the damaged ligament.
Towel Stretch
Stretching your ankle with a towel can restore flexibility in your calf, since after sustaining injury it is difficult to bend your ankle backward. Grab both ends of a small towel or cloth, and stretch the towel under your toes. Gently pull your ankle toward your body to stretch your lower ankle region, and hold the stretch for 10 to 15 seconds. Progress to 15 to 30 seconds if you do not feel any pain. Perform 2 to 3 sets and avoid bouncing your ankle.
Ankle Inversion and Eversion
Ankle inversion and eversion stretches can restore mobility in the lateral and medial ankle regions, since your ankle requires both regions to work equally. Sit up straight on a chair or soft surface, and slowly lift one foot inward. Keep your knee straight and repeat this movement 6 times. Move your foot downward and hold for 6 seconds. Repeat the entire routine with the opposite foot. For a more active workout, stand in front of a table and raise yourself on your toes. Hold that position for 6 seconds then slowly return to starting position. Repeat 6 times.
Resistance Band Stretch
Stretching with a resistance band can help you regain strength and stability in your ankle. Tie a resistance band end to a door, or a stable object, and sit with your legs in front of you facing the door. Loop the band around your foot and pull your foot toward your body, resisting the exercise band. Hold for 10 to 15 seconds and return to starting position. Then, resist the band to your left or right and hold for 10 to 15 seconds. Return to starting position and repeat to the opposite side. Perform 3 sets of 10 reps and stabilize the working leg throughout.
Plantarflexion and Dorsiflexion
Plantarflexion exercises flex the ankle away from the body and dorsiflexion exercises flex the ankle toward the body. Sit up straight on a chair or soft surface and rotate one foot clockwise. Repeat this movement 6 times. Rotate the same foot counterclockwise and repeat the movement 6 times. Repeat the entire routine with the opposite foot. For a more active workout, stand in front of a table and raise yourself on your toes. Hold that position for 6 seconds then slowly return to starting position. Repeat 6 times.
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