Ankles must support your entire body, and it is easy for them to develop joint stress and pain, particularly from those who are overweight or have experienced a previous injury. Recuperating from an ankle injury is often lengthy and sometimes debilitating, depending on the severity. A physician may recommend physical therapy exercises after a broken or severely sprained ankle as a way to strengthen the muscles that support it.
Ankle Rotations
Ankle rotations are a simple exercise to help loosen the joints and ligaments and improve blood circulation. Sit down and fold your leg with the hurt ankle over the uninjured one. Gently rotate your foot in a clockwise motion for 30 seconds, then repeat in a counter-clockwise motion for another 30 seconds. Rest and repeat three times daily.
Alphabet Exercise
The alphabet exercise can help you strengthen your ankle and increase your range of motion. Sit with your legs fully straightened in front of you. Begin writing the alphabet in the air. After writing all 24 letters, rest for a few minutes. Write your name or draw a picture. These creative types of development exercises are entertaining and help build muscles in your ankle for sports or other activities that require agility.
Wall Stretch
The wall stretch is an advanced exercise if you are going through physical therapy for a broken ankle. These not only stretch your ankles, but they also stretch other lower body muscles such as calves and hamstrings. Stand a few feet away from the wall, placing your palms against it. Place your healthy foot close to the wall and bend your knee. Place your injured foot behind you, with your leg fully straightened and foot planted on the floor. There should be a mild stretch in the Achilles tendon and calf muscle. Hold for 30 seconds.
Step Ups
Step ups are a good ankle development exercise as long as you are able to place your body weight on an injured foot. Use either a stepper or the foot of the stairs to complete this exercise. Step with your injured ankle, pushing upward, then step down to starting position with your noninjured foot, keeping your injured foot on the step the entire time. Repeat exercise 10 to 20 times.
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