Chronic ankle injuries can take on a variety of forms. Repeat ankle sprains, untreated ankle sprains and traumatic ankle injuries can leave you in pain for an extended period of time. Overstretching of the ankle ligaments can lead to chronic ankle pain and instability. These ankle injuries can make participation in traditional weight bearing exercises painful. Fortunately, there are a variety of alternative exercises that you can perform without inflicting ankle pain.
Low Impact Exercise Machines
Low impact exercise machines can provide you with the full benefits of a cardiovascular workout while placing minimal to no stress on your lower extremities -- including your ankles. Elliptical machines provide a total body workout and can improve muscle strength. Rowing machines can help to work your back, abdomen and upper body. An indoor stationary bikes can work your lower body with minimal stress.
Water Exercise
Participation in water exercise provides you with a zero-impact workout. The buoyancy of water can soothe and reduce stress on your affected ankle. Swimming laps can work out your whole body, help you to tone up, maintain or lose weight and provide you with a cardiovascular workout. Water aerobics is another form of exercise. Normally completed in waist-high water, water aerobics can help to work your entire body. Walking around a pool can also provide you with a workout.
Walking
Walking is a low-impact exercise that can help burn calories and promote cardiovascular health. The faster you walk, the higher the intensity of your workout. Walking up hills can also increase the intensity of your workout. With a chronic ankle injury, complete your walk on an even surface. Uneven surfaces can lead to tripping and further injuries. To help prevent further injury, consider the use of an ankle brace while walking.
Stretching Exercises
Stretching exercises can help to strengthen and increase flexibility in your ankle ligaments and tendons. Stretching can help increase the mobility in your ankle and slow down the onset of degenerative joint diseases. Regular stretching can also help reduce the risk of ankle sprains. Participate in a home stretching program that can be prescribed to you by a doctor or physical therapist. Sign up for a Pilates or yoga class at your local gym. Pilates and yoga use slow, controlled movements that can help increase your ankle strength, flexibility and balance.
