You can injure your ankle through falls, from twisting or rotating motions, or as a result of impact during sports or an accident. An injury to your ankle often requires surgical intervention to help restore strength and range of motion to the joint. The type of injury often dictates whether surgical repair is necessary. Be sure you follow your doctor's advice when performing range-of-motion exercises, and don't do any of these exercises before consulting with your doctor.
Towel Stretch
Sit on the floor with your injured leg outstretched in front of you and your toes pointing toward the ceiling. Use a towel to loop around your toes and the top of your affected foot. Pull on the towel with your arms using a slow and controlled motion until the top of your foot is pulled toward your calf. Hold this stretch for 15 to 30 seconds and relax. Try to perform three repetitions of this exercise daily, or as prescribed by your doctor.
Standing Calf Stretch
Stand with your body facing a wall and place both hands on the wall at about shoulder level. Place your unaffected leg farther back than your injured foot and turn your back foot slightly inward. Keep your back straight and lean your upper body into the wall until you feel a stretch in the back of your front calf. Hold this stretch for about 30 seconds and repeat using your other leg. Perform the number of repetitions prescribed by your doctor.
Stair Stretch
Do not perform this exercise until you have developed enough strength in your ankle to support your body weight. Stand on the edge of a stair or other step with the ball of your injured foot on the stair and your ankle hanging over the edge. Bend your opposite leg to support your entire body weight on your injured ankle. Allow the force of gravity to pull your body down while flexing your ankle joint as if you were trying to touch the top of your foot to your calf. Hold this stretch as directed by your doctor and repeat according to his directions.
Ankle Range of Motion
Sit or lie down with your injured leg outstretched and your toes pointing toward the ceiling. Use the muscles of your legs to bend your foot back as if you were trying to touch the top of your foot to your calf. Hold this stretch for several seconds and then point your toes away from your body. Rotate your foot as if you were trying to make a circle with your foot. Repeat 10 times in each direction.
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