Common ankle injuries include sprains and fractures. Sprains occur when the ligaments that support your ankles are stretched beyond their limits, causing inflammation, swelling and pain at the ankle. In more serious ankle sprains, the fibers in the ankle can tear. A fracture occurs when the bones in the ankle are broken, which may require a cast and resetting by a physician. Because an ankle injury can increase the risk you will experience another injury, it is important that you take steps to rehabilitate the ankle through rest and exercise to strengthen the ankle.
Ankle Eversion Stretch
Because most ankle sprains involve rolling the foot inward, the ankle eversion exercise stretches the ankle in the opposite direction. Start by standing near a wall or sturdy piece of furniture with your affected leg away from the wall. Place a hand on the wall or furniture and lift your affected leg about 6 inches off the floor. Flex the foot toward your knee. Turn the ankle toward the outside of your body, lifting the outside region of the foot higher than the inside. Hold the position for 10 seconds, then release the stretch. Repeat the exercise 10 times.
Exercise Band Stretch
The exercise band stretch helps to strengthen the calf muscles, which helps to stabilize the ankle and prevent future injuries. To begin, wrap a resistance band around a sturdy piece of furniture, tying it in a secure knot. Place the band over the top of your foot. Flex your foot toward you, feeling the resistance against the band. Hold this position for 10 seconds, then relax the foot. Repeat the exercise five times.
Pillow Balance
The pillow balance exercise helps to improve your balance, which can help to reduce your risk for ankle reinjury. Start by placing a pillow on the floor and stepping on it with your unaffected foot. Lift your unaffected foot to balance on your affected ankle. Hold the position for 10 seconds if you are able. As you increase in strength, work up to 30-second intervals. To intensify the exercise, you also can add another pillow.
Soleus Muscle Stretch
The soleus and gastrocnemius muscles make up the calf muscle. The soleus is the deeper of the two calf muscles. To stretch the soleus muscle, you can stand in front of a wall an arm's distance away. Lead with your uninjured foot, placing your injured foot behind you. Leave both heels on the floor and bend at your knees to sink down and feel a stretch in the back of your heels. Hold this position for five to 10 seconds. Straighten your legs and repeat the exercise three times.
