Ankle and leg injuries occur as the result of overuse, sports participation and traumatic events such as car accidents. Injuries can include fractures, dislocations, tendinitis, sprains, strains and damage to ligaments, muscles and cartilage. Ankle and leg injuries can range from mild to severe. As part of your rehabilitation, you will likely participate in physical therapy. Exercises for the legs and ankles aim to decrease pain while increasing range of motion, strength, flexibility and overall function.
Legs
Step 1
Perform single-leg raises. This focuses on strengthening your knee, thigh and calf muscles. Lie on your back --- on the ground or in bed --- and extend your legs in front of you only as far as you comfortably can. Tighten your thigh muscle and slowly raise your leg while keeping it straight. Try to raise your leg 1 foot up. Hold this position for two seconds. Relax and repeat. Complete 10 times for each leg.
Step 2
Complete a hamstring stretch. To strengthen the muscles in the back of your thigh, sit on the ground with your back straight and both legs extended in front of you. Your heels should be on the ground and your toes pointing toward the ceiling. Bend forward from your waist and reach for your toes. You will feel a stretch in the back of your lower leg. Hold this position for a count of 30 seconds. Relax and repeat five times.
Step 3
Increase strength in your quadriceps, calves, knees and hips with wall squats. Stand with your back positioned against a wall and your feet positioned the width of your hip, 2 feet from the wall. Slide down the wall until you are positioned in a seated-like position. Your knee should not exceed a 90-degree angle. Hold this position for 10 seconds. Slide back up the wall and repeat. Complete 10 times.
Ankles
Step 1
Increase the range of motion in your ankles with ankle circles. Sit down in a chair and position your foot and ankle over the edge of a couch. Slowly make clockwise circles with your ankles, then counter-clockwise. Repeat 10 circles clockwise and another 10 circles counter-clockwise for each ankle.
Step 2
Apply gentle resistance to your ankle. Sit down and cross your affected leg over your healthy leg. The top of your foot should be pointing toward the ceiling. Use your hand to apply light resistance to the top of your foot. Stretch your foot and ankle as far as possible; you will feel a stretch in the front of your ankle. Hold this position for a count of 10 seconds. Relax and repeat 10 times.
Step 3
Perform a single-leg balance exercise. Working on your balance can help prevent injuries to the lower extremities. Simply stand on your affected leg and try to hold this position for a count of 30 seconds. Relax and repeat three times. To challenge your balance, stand on the center of a pillow while performing this exercise.
