Enhancing the strength, mobility and range of motion of your ankle after an should start slowly to avoid further aggravation and reinjury. Your ankle is primarily composed of bone, ligaments and tendons, tissues that have very little blood circulation. By applying a heat pack around the affected joint for 10 minutes just prior to the onset of exercise, you increase circulation to the area. This enhances your ankle's range of motion and the ability of your tendons and muscle cells to contract and become stronger.
Double Raises
Step 1
Stand with the ball of both feet at the edge of a step or step bench. Support some of your body weight by holding a rail or the bar of an exercise machine.
Step 2
Stand on your tiptoes with both feet, contracting your calve muscles. Hold the contraction for three seconds.
Step 3
Lower your heels toward the floor until you feel a slight stretch, then stand on your tiptoes again.
Step 4
Repeat for eight more repetitions. Complete two more sets of 10 to 15 reps.
Single Negative Contractions
Step 1
Stand on a step with both feet as if to do double raises. Contract both calves to rise on your tiptoes.
Step 2
Remove your left foot from the step, then slowly lower your heel toward the floor using only your right calf.
Step 3
Rise on your tiptoes again with both feet. Repeat five more reps. Switch legs.
Step 4
Complete two more sets for each ankle.
Pillow Stands
Step 1
Place an exercise pillow disc or half of an exercise ball with a flat bottom near an immovable object.
Step 2
Hold the object as you step on to the soft platform with both feet. Release your hands, and use your legs, ankles and feet to maintain your balance for 30 seconds.
Step 3
Step off the platform and rest for 30 seconds.
Step 4
Step back on the platform. Hold the object and balance on one leg for 30 seconds. Switch sides.
Step 5
Repeat the single-leg stands for two more sets of 30 seconds per leg.
Tips and Warnings
- Walk on the treadmill at a slow pace for 10 minutes to further prepare your ankles for strengthening exercises.
- Follow the guidelines of your physician or therapist as you re-strengthen your ankles.
Things You'll Need
- Exercise pillow disc
- Half of an exercise ball on a flat base
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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