Ligaments are the thick bands of tissue that provide strength and support to your ankle joint. Injuries to your ligaments can occur as the result of twisting or stretching your ankle outside of its normal range of motion -- commonly referred to as an ankle sprain. Ankle sprains can range from mild to severe -- severe ankle sprains can cause a complete tear of your ligaments. It takes four to eight weeks to recover from torn ankle ligaments. As part of your recovery, you will need to exercise your ankle. Exercise can help increase strength, flexibility and range of motion.
Step 1
Wait for the approval of your doctor. Talk to your doctor prior to resuming exercises following torn ankle ligaments. Your doctor will clear you for exercise and determine whether there should be any limitations to your exercise program.
Step 2
Stretch your ankles. Complete ankle circles, ankle pumps and writing the alphabet with your affected ankle. Take five minutes to stretch prior to beginning any form of exercise or strengthening program.
Step 3
Use resistance bands to practice ankle dorsiflexion. Wrap a resistance band around the ball of your foot. Hold the loose ends of the resistance bands in both of your hands. Pull them tightly. Gently push your ankle forward -- dorsiflexion. Dorsiflexion is the act of increasing the angle between your foot and ankle. Complete one set of 10 repetitions.
Step 4
Strengthen your ankle by completing a plantar flexion exercise. Plantar flexion is the act of decreasing the angle between your foot and ankle. Sit on the floor and wrap a resistance band around the ball of your foot. Tie the ends of the resistance band to the leg of a table or chair. Sit far enough away from the table or chair so that the resistance band is completely extended. Gently push your foot in the direction of your body. Complete one set of 10 repetitions.
Step 5
Work on your balance. Perfecting the balance in your lower leg can help decrease the occurrence of ankle sprains and ligament tears. Stand on your affected leg for 30 to 60 seconds at a time. To make this exercise more challenging, stand on your affected leg on the center of a pillow.
Step 6
Keep your ankle moving. Participation in low impact exercises can help to strengthen and improve the range of motion in your affected ankle. Consider swimming, biking or using an elliptical machine. You will also reap the rewards of cardiovascular exercise while helping your ankle to heal.
Tips and Warnings
- For added stability while you exercise, ask your doctor or physical therapist about the use of an ankle brace. Ankle braces are lightweight and will fit inside your sneakers.
- Mild discomfort while you exercise your ankle is normal. If you experience pain, discontinue the exercise and contact your physician.
Things You'll Need
- Resistance bands
- Pillow
References
- University of Iowa Hospitals and Clinics: Torn Ankle Ligaments
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
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