An ankle fracture is a relatively common injury since the ankle bears the weight of the entire body. Individuals who are overweight or participate in high impact sports have an increased risk of fracturing their ankles. Your doctor will recommend exercises that you can perform to reduce the swelling, alleviate the pain, strengthen the ankle and increase the range of motion in your broken ankle while it is immobilized in a hard cast.
Towel Stretch
A broken ankle will require a hard cast and will be immobilized so that its ends knit back together. However, a towel stretch can be performed although your ankle is broken. A towel stretch is one of the first rehabilitation exercises you can perform after an ankle injury. Sit on a hard floor and extend your injured leg in front of you. Place a towel over the ball of your injured foot and pull the towel towards your chest. As you pull the towel towards your body, keep your knee straight. Hold this position for 30 seconds and then relax. Repeat this stretch three more times.
Heel Raise
A heel raise is recommended by the Medical Summit Group for ankle rehabilitation while your ankle is healing. Perform this exercise only if you can stand on your injured ankle without pain. Support yourself by standing behind a chair or bench and then raise your body onto your toes. Hold this position for five seconds and then lower yourself without holding onto the chair or bench for support. Repeat this exercise 10 times and perform three sets of 10.
Standing Calf Stretch
A standing calf stretch can also be performed while your ankle is healing. Begin this stretch by facing a wall and placing the palms of your hands flat against the wall. Straighten your injured leg and extend it backwards, ensuring the heel is on the floor. Bend the knee of your uninjured leg and bring that leg in front of you. Tilt the foot of your injured leg slightly inward and begin to lean into the wall. Continue leaning forward until you feel a stretch in the back of your calf. Hold this stretch for 30 seconds and perform this exercise several times a day.
Ankle Range Of Motion
Ankle range of motion can be performed while the broken ankle is immobilized and once the swelling has gone down, notes the Memorial Sports Medicine Institute. Begin by lying or sitting down. Extend your legs forward and bend your knees. Begin to rotate your ankle up and down, in and out, and in a circular motion. Repeat this exercise 10 times in each direction, ensuring that you are only moving your ankles.
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