Low-impact exercise places minimal shock or strain upon joints and encourages a healthy recuperation. Exercises that condition and prevent ankle problems can also be used as rehabilitative maneuvers to strengthen and stretch your ankle area when recuperating from an ankle injury. Check with your doctor before starting any new exercise regime. Not all exercises may be for you.
Hydro Workouts
Low-impact exercise can be done in water. Since the water supports the majority of your body weight, your joints can move more freely and effortlessly without all the stress and pain associated with land-based exercises. Do some ankle circles by getting into chest-deep water, according to the UW Orthopedic and Sports Medicine Department. Either sit on a water step or stool with your feet firmly planted on the pool's floor or do the exercise while standing and holding onto the pool's side. Lift your injured leg and straighten it in front of you. Slowly and gently begin making a small clockwise circle. After finishing one circle, relax for 10 seconds while keeping your leg fully extended. Repeat the exercise five times. Return your leg to the original position. As your ankle becomes stronger, increase your circle size and start doing counterclockwise circles.
Stretching
Stretching maneuvers can be used as low-impact exercise that place minimal stress upon your ankle joint while encouraging the healing process. Increase your calf muscle flexibility by doing a seated exercise involving the alphabet according to Arthritis Today. Sit upright in a firm chair with your feet firmly planted on the floor. Lift your leg with the injury in front of you and straighten your knee as much as possible. Use your big toe to write the letters of the alphabet. Go through 13 letters, A to M. Return your leg to the original position. Relax for 20 seconds. Slowly lift the same leg again and use your big toe to write the letters N to Z. When initially performing this toe-writing exercise, form small letters. As your ankle and calf become stronger, write larger ones.
Marbles
Marbles can be used during low-impact exercise to stretch your ankle area after an ankle injury such as a sprain, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Sit upright in a firm chair with your feet firmly planted on the floor. Place five marbles underneath your foot and injured ankle. Slowly move the toes on this foot to pick up the marbles. Lift each marble and place it to your left. Return your foot to the original position. Relax 10 seconds. Pick up another marble. Repeat this exercise until you pick up and move all the marbles.
Contractions
Isometrics fall in the low-impact exercise category and can be used during the ankle injury healing process, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. Strengthen your calf muscles, which support your ankle joint, by sitting on a sofa or other flat surface and extend the affected leg in front of you. Tighten your calf muscles. Hold the tension for eight seconds. Release the tension. Relax for 10 seconds. Repeat this exercise 10 times.
References
- UW Department of Medicine, Orthopedics and Sports Medicine; Warm Water Exercises; University of Washington Orthopedics and Sports Medicine Department; 2009
- Arthritis Today; Preventing Ankle Problems; Arthritis Foundation; 2010
- NISMAT; Ankle Sprains; Nicholas Institute on Sports Medicine and Athletic Trauma; March 2007
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