An ankle joint rupture is known as a grade 3 ankle sprain involving a complete rupture of your ankle tendons, according to the American Academy of Orthopedic Surgeons. Recuperative exercises increase strength and range of motion to the ankle joint and surrounding tendons, but only after proper immobilization and resting of the joint occurs for a specified period of time. Ask your doctor or physical therapist which exercises are suitable for your individual condition and when to start them.
Body Awareness
Ankle joint ruptures hinder functioning of your proprioception, which is your sense of body positioning, according to SportsInjuryClinic.net. Doing balance exercises such as using a wobble board will improve and re-establish coordination and body awareness while also strengthening your ankle muscles. Stand on the wobble board for 20 seconds. Get off the board and relax 10 seconds. Repeat this exercise five times.
Balance
Strengthening your ankle joints can improve your overall level of balance. Standing on one leg will help you achieve this goal. Close your eyes and lift your right leg, keeping your left foot firmly planted on the floor. Hold this position for 20 seconds, or as long as possible. Open your eyes and return your foot to the standing position. Relax 10 seconds. Repeat this balancing exercise three times. Do the exercise again while raising your left leg. If needed, hold onto the back of a firm chair for support. Work up to a goal of standing on one leg for two minutes at a time.
Sole Stretching
Ankle tendons should be stretched to aid the recuperation process. Doing a sole-stretching exercise while seated will help. Sit upright in a firm chair with both feet firmly planted on the floor. Gently lift your injured-side leg while bending your knee and placing your ankle on your uninjured-side knee. Place your uninjured-side hand onto your injured foot and turn your ankle so the sole is facing upward. Feel the stretch along the outside of your ankle. Hold the stretch for 15 seconds. Massage your sole, if desired. Release the stretch and return your leg to the original position. Relax 10 seconds. Repeat this exercise five times. Do this exercise three times throughout the day. When comfortable, increase the stretch by applying more pressure with your unaffected-side hand.
Calf Raise
Strengthening your calf muscles plays an essential role in properly healing your ankle joint rupture. Stand with your toes on the edge of a step. Raise your body up and down onto your toes, using smooth movements. Do this exercise five times. If necessary, grasp a stairway railing or firm chair for balance.
References
- SportsInjuryClinic: Foot Injuries, Peroneus Brevis Tendon Inflammation, Re-establish Coordination
- SportsInjuryClinic.net: Foot Injuries, Peroneus Brevis Tendon Inflammation; Stretching Exercises
- AAOS: American Academy of Orthopedic Surgeons; Sprained Ankle; 2005
- SportsInjuryClinic: Foot Injuries, Peroneus Brevis Tendon Inflammation; Strengthening Exercises, Calf Raise
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