Ankle and foot retractions are caused by ruptured Achilles tendons being pulled back into your leg by your calf muscle, according to Mercy Medical Center. When a retraction occurs, the tendon is stretched beyond natural limits. Usually, sufficient strength and length can not be restored without surgery. Exercises need to strengthen and stretch your Achilles tendon, hamstrings, quadriceps, calf and ankle muscles in order for you to return to a functioning lifestyle and provide a full recovery. Check with your doctor first, since not all maneuvers may be suitable for you.
Ankle Strengtheners
Exercises for ankle and foot retractions need to strengthen your ankle muscles. Standing isometric maneuvers can help in this area, according to the American Orthopedic Foot and Ankle Society. Stand placing the inside of your injured foot against a cushioned firm chair or sofa. Gently and firmly press your toes and foot against the object. Hold this strengthening position for 10 seconds. Release the tension and return your foot to the original position. Relax 20 seconds. Repeat this exercise 10 times. Another version involves standing with the outside of your foot against the object. Press your foot against the object and hold for 10 seconds.
Walking
Walking is included as part of your exercises for ankle and foot retractions. Initial stages of walking may include wearing a removable boot, according to Mercy Medical Center. Walking affects all of your leg muscles by increasing muscular strength, endurance and mobility. Start walking inside for two to five minutes, using your normal gait and comfortable pace. Remember to stand upright and wear well-fitted shoes. You may need to use a walking aid such as a walker or cane in the initial stages of recuperation. Walk around your living room for two to five minutes. Gently sit down and relax. Elevate your leg and apply ice. Increase your time as you become stronger. When you are strong enough, start walking outdoors for a change of scenery.
Hamstring Flexing
Exercises for ankle and foot retractions need to increase your hamstring flexibility, according to the American Academy of Orthopedic Surgeons. Stretch out your hamstrings by using a resistance band. Sit upright in a firm chair. Loop the band together and place it around a fixed object such as a door knob. Place your foot into the center of a resistance band so the band covers the top of your foot, according to the American Orthopedic Foot and Ankle Society. Gently and slowly pull on the band by moving your ankle toward your body as far as possible. Hold this tension for 10 seconds. Slowly return to the starting position. Relax 10 seconds. Repeat this exercise 10 times.
Thigh Endurance
You need to strengthen your quadriceps as part of your exercises for ankle and foot retractions. Restoring quadriceps control plays an important role in properly recuperating from any Achilles tendon rupture, according to the American Academy of Orthopedic Surgeons. Strengthen your quadriceps strength by tightening your thigh muscles while either sitting upright or lying on your back. Fully extend your legs. Hold the tension for eight seconds. Release the tension and relax 10 seconds. Repeat this exercise 10 times.
References
- Mercy; Foot and Ankle Conditions, Acute Achilles Tendon Rupture; Institute for Foot And Ankle Reconstruction at Mercy Medical Center; 2011
- AAOS; ACL Injury: Does It Require Surgery?; American Academy of Orthopedic Surgeons; 2009
- American Orthopedic Foot and Ankle Society; Ankle Sprain Strengthening Exercises; 2008
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