If you suffer a broken bone in your ankle, also called a fracture, you are not alone. In fact, out of 100,000 people, 184 will fracture their ankle, according to the American Academy of Orthopaedic Surgeons. Ankle exercises incorporate both stretching and strengthening moves, but they are not a one-size-fits-all plan. The severity, treatment methods and possible complications of every ankle fracture are vastly different due to the myriad combinations of fracture types possible in this joint.
Step 1
Obtain medical clearance from your physician, allowing you to exercise, and follow her instructions. Your doctor may specify if you can stretch the ankle or strengthen the joint. Do not stand on both legs or balance on the injured ankle until you've obtained clearance, or you may overtax the joint and cause further damage.
Step 2
Follow prescribed treatments prior to an exercise session. This may include anti-inflammatory drugs, hot or cold packs, or removal of a temporary splint or brace. These treatments can help decrease swelling, allowing increased flexibility in the joint during exercise.
Step 3
Flex your toes toward you and away from you when you are doing idle work at a desk or watching TV. This will improve the flexibility in the joint and reduce swelling through movement. An advanced version of this exercise involves drawing an imaginary alphabet with your big toe. Progress as far through the alphabet as possible without inducing pain or fatigue.
Step 4
Begin each strengthening exercise session with a number of stretches -- or those prescribed by your doctor. A common ankle stretch involves sitting on the floor and extending your injured leg in front of you. Loosely loop a towel around the ball of your foot and gently pull the sides of the towel back to your core -- hold for 15 seconds and repeat this exercise three times.
Step 5
Do strengthening exercises routinely as prescribed. These may include heel raises, step exercises or any type of physical activity that requires weight bearing on that joint. These may be required for your lifetime to avoid reinjury.
Tips and Warnings
- Stop any exercise that causes you pain in the joint. Contact your physician if the pain does not subside with rest.
- Do not remove and reapply braces, boots or splints until you are told to do so by your doctor.
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