A fractured ankle can occur as the result of a twisting, fall, direct collision during sports or as the result of impact during a car accident. Ankle fractures occur when one or more of the bones in your ankle become broken. According to the American Academy of Orthopaedic Surgeons, immobilization or surgery can be used to fix broken ankles. As your ankle heals, you may begin to perform exercises to help strengthen the area of your break.
Heel Raises
Heel raises can help to strengthen the back of your ankles. Stand facing the back of a chair or bench or near a counter top. Place your hands on the object for support. Stand with your feet positioned shoulder-width apart and your feet flat on the floor. Your back should be straight. Slowly raise your heels off the ground and continue until you are up on your toes. You will feel a stretch in the back of your lower leg. Hold this position for a count of five seconds. Relax and repeat. Complete three sets of 10 repetitions. To challenge yourself, perform this exercise one leg at a time.
Seated Ankle Stretch
This exercise can help to strengthen the front of your ankle and your shin bone. Sit in a chair and cross your affected leg over your healthy leg -- your healthy leg should be positioned with your foot flat on the ground. Rest your affected leg so that your ankle is positioned 2 inches off of your thigh. Take one of your hands and grasp the top portion of your foot. Gently pull your foot toward your side. You will feel a light stretch in the front of your ankle and your shin bone. Hold this position for a count of 15 seconds. Relax and repeat four times.
Ankle Circles
Work to strengthen and increase the range of motion in your affected ankle by performing ankle circles. Sit on your bed, a bench or a couch with your affected ankle hanging off the edge. Using your big toe as a guide, make circles in the air, moving only your ankle. Make circles clockwise for 15 seconds. Relax and repeat for an additional 15 seconds, moving counterclockwise. As your range of motion begins to increase, make larger circles. Avoid moving your leg, knee and hip while completing this exercise. Perform ankle circles three times each day.
Toe Taps
Perform toe taps to help increase the strength and range of motion in your affected ankle. Sit straight up in a chair with your feet flat on the ground. Raise the toes of your affected ankle off the ground and upward in the direction of your body -- keep your heel positioned on the ground. Lower your toes back to the ground and repeat. Complete two sets of 10 repetitions with your affected ankle. Never perform this exercise or any other exercise to the point where you experience pain. If you experience pain, discontinue exercise and contact your doctor.
Member Comments