A broken ankle can be a painful injury that can take weeks or even a month or so to rehabilitate. This injury often results in pain and stiffness in your ankle, even after the injury has begun to heal. You should always check with your doctor to determine whether any exercises are right for your specific condition. These exercises should only be done at the direction of your doctor or a physical therapist.
Heel Raises
Stand beside a wall, counter or other support with your injured ankle closest to the wall. Lift your body weight up by going onto the balls of both feet. Hold this position for about 10 seconds and then lower your body back to the ground using a slow and controlled motion. As your injury and strength improves, you can perform this exercise using only your injured ankle. Try to perform three sets of 10 repetitions daily.
Step-Up
Stand in front of a flight of stairs or other stable step. Step up onto the stair with your injured foot while keeping your body weight on your supporting leg that remains on the floor. Begin to slowly shift your weight to your injured foot and straighten your leg until your entire body weight is supported on your injured leg. Hold for 10 seconds and return to the starting position. Repeat three times.
Range of Motion
This exercise should only be performed after all the swelling associated with your fracture has subsided. Sit or lie down with your feet about shoulder width apart and your toes pointing toward the ceiling. Begin moving your ankle up and down as far as you can without serious pain. Repeat 10 times and then begin moving your ankle from side to side. Be sure that your knee and lower leg stay as still as possible when performing this exercise. Repeat 10 times.
Calf Stretch
Stand facing a wall with your feet about 3 feet away from the wall. Place both hands on the wall at about chest height and step forward with your uninjured foot. Bend your front knee and elbows to bring your upper body closer to the wall while keeping your back leg as straight as possible. Continue stretching until you feel a gentle pull in your ankle and the back of your calf. Hold this position for about 10 seconds and then relax. Repeat three times.
