An ankle fracture is a common injury in sports, often resulting from a twisting, rolling or falling motion. These injuries can occur to either of the bones that form your shin or the fracture can occur on the bones of your foot. An ankle fracture can result in severe pain, swelling and tenderness and bruising at the location of your injury. You may also be unable to place any weight on your affected foot. Following your injury you will probably be in a cast for several weeks, followed by exercises designed to help restore strength and range of motion to your ankle. Check with your doctor to determine whether the exercises listed below are right for your specific injury.
Ankle Range of Motion
Sit or lie down with your legs extended and your toes pointing toward the ceiling. Begin moving your ankle by first pointing your toes at your body, then extend your foot to point your toes away from your body. Rotate your ankle to turn the sole of your foot in to the center of your body and then reverse the movement to rotate the sole of your foot away from the center of your body. Repeat as directed by your doctor or therapist.
Resistance Band Flexion
Sit on the floor with your feet extended and a resistance band attached to a sturdy surface. Loop the end of the resistance band around your foot with your toes pointing toward the ceiling. Use the muscles of your lower leg to pull your toes toward your body against the resistance of the band. Hold this position for a second or two and then return to the starting position. Repeat as directed by your doctor or therapist.
Resistance Band Extension
Sit on the floor with your feet straight out in front of you and your knees straight. Hold one end of the resistance band in your hands and loop the other end around the bottom of your foot. Point your toes against the resistance band. Hold this position for a second or two and then return to the starting position using a slow and controlled motion.
Heel Raises
This exercise should only be done once your doctor has determined that you can support your body weight on your ankle. Stand with your hands resting on a chair or counter for support. Lift yourself up onto your tiptoes and hold this position for about five seconds. Lower your body using a slow and controlled motion and repeat.
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