Feeling pain while you're moving or exercising may signify an injury. If you have sprained, strained or otherwise injured your ankle, your doctor may recommend gentle stretching and weight bearing exercises to restore strength and range of motion in your foot and ankle. If your ankle hasn't properly healed, however, exercising on your ankle injury may cause further injury. Talk to your doctor before you try any new exercises, particularly if you have health conditions or other injuries.
Step 1
Move your foot very carefully up and down and from side to side. Stand up carefully, putting even weight on both feet. Do not continue stretching or exercising if you feel more than mild pain when standing or moving your foot.
Step 2
Restore range of motion and flexibility with ankle circles. Rotate your ankle slowly in circles to the right. Repeat 10 times, then switch direction and do 10 circles to the left. Repeat the entire set four times a day.
Step 3
Use a towel to stretch the arch of your foot. Lay out a small gym towel on the ground, smoothing it out so there are no wrinkles. Place your foot on the ground, then bend your toes, bringing the towel up with your foot. Straighten your toes to release the towel, then bend your toes again to grab the towel. Continue until you have picked up the entire length of the towel.
Step 4
Add strength training exercises into your routine as your ankle gets stronger. Tie an exercise band to a sturdy piece of furniture, like a dresser, so it creates a loop. Sit down in front of the exercise band with your legs fully extended. Slip the loop over your foot, so the band is resting just below the knuckles of your toes. Flex your foot to pull your toes toward your body, stretching the band. Repeat 10 times, then rest and do two more sets.
Step 5
Restore your balance by standing on your injured foot. Hold your arms straight out to each side. Hold this position as long as you can without losing your balance, working your way up to a full minute.
Tips and Warnings
- Severe ankle injuries, like fractures, may require personalized exercises led by a physical therapist.
- Stop exercising immediately if you feel more than mild pain -- consult a doctor if pain persists.
Things You'll Need
- Gym towel
- Exercise band
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