An ankle fracture is a condition that occurs when your ankle bone breaks in one or more places. While the severity of an ankle fracture can differ from person to person, an ankle fracture can affect your muscles and tendons, making your ankle feel unstable when you walk on it. After your ankle has sufficient time to heal, you can engage in ankle strengthening exercises that restore stability and range of motion to your ankle.
Pillow Hold
The pillow hold exercise is designed to challenge your muscles and tendons to increase stability in the ankle. To perform, stand with your affected foot in the middle of a standard-size pillow. If possible, lift your unaffected foot off the ground behind you. Take deep breaths and contract your abdominal muscles to maintain this position for 10 seconds if possible. Return your unaffected foot to the ground, then repeat the exercise 10 times.
Resistance Band Strengthener
The resistance band ankle strengthener exercise helps restore range of motion and strength in the calf muscles. While seated, wrap a resistance band around the ball of your foot, grasping an end with each hand to create resistance. Lift the lower leg off the ground to extend the leg. Point the foot to work the calf muscle, then flex the foot toward your chest. Repeat the exercise 10 times. Perform on the opposite leg to maintain even muscle tone in your legs.
Towel Scrunches
The towel scrunches exercise strengthens the muscles in your foot that may be affected after an ankle fracture. Place a hand towel on the floor and position your foot over your towel with your heel touching the floor. Scrunch your toes back and forth to bunch the towel together as much as possible. After this, use the toes to straighten the towel. Repeat this exercise three times on your affected foot, then repeat on the other side to balance your muscular strength.
Ankle Eversion
The ankle eversion exercise helps to build strength and mobility in the ankle joint. Start by tying a resistance band around a sturdy piece of furniture. Put the loop around the outside of your foot, just below your toes. You should feel resistance from the band. Gently turn the foot away from your body -- known as an eversion -- to work the muscles in your foot. Return the foot to your beginning position. Repeat the exercise 10 times on this foot, then repeat the exercise on the opposite foot to maintain even muscle balance.
References
- American Academy of Orthopaedic Surgeons: Ankle Fractures
- The Institute for Foot and Ankle Reconstruction at Mercy: Fractures of the Ankle
- eOrthopod: Exercise Alone May be Enough After Ankle Fracture
- Science Daily: After Ankle Surgery: Mobilize With Care
- California State University Chico: Ankle Strengthening Program
- American Orthopaedic Foot & Ankle Society: Ankle Sprain Strengthening Exercises
Member Comments