A dislocation of your ankle is a condition that occurs when the bones that hold your shin to your ankle joint are displaced due to damage of the connective tissues that help hold your bones in place. This condition often occurs due to a direct impact such as a fall or a car wreck or as the result of a severe sprain that results in your foot rolling to the side. Treatment for this condition often involves a period of immobilization followed by exercises designed to restore the range of motion to your joint.
Ankle Alphabet
Lie down on your back with your legs extended and your toes pointing toward the ceiling. Use the muscles of your lower leg to begin moving your toes as if you were "writing" the alphabet from A to Z with your foot. Be sure your leg remains straight throughout this exercise and try to make each letter as large as you can. Repeat as directed by your doctor or therapist.
Ankle Pumps
You can perform ankle pumps while seated or standing. Lift your affected foot off the ground and hold your leg as straight as you can. Begin moving your foot in an up-and-down motion as if you were trying to push on a stuck gas pedal in a car. Repeat 10 times daily. Variations of this exercise include moving your foot from side to side and in a circle while holding your lower leg still.
Ankle Stretch
Sit in a sturdy chair with your leg extended and a towel looped around the ball of your foot to do an ankle stretch. Hold one end of the towel in each hand and gently pull back until you feel a stretch in your ankle. Hold each stretch for about 20 seconds and release. Be sure that the muscles of your shin and thigh remain as relaxed as possible throughout this exercise. Stop immediately and alert your doctor if you feel any serious pain when doing this exercise. Repeat.
Toe Curls
Sit in a sturdy chair and lift your affected leg off the floor. Spread out a towel on the ground in front of your foot. Place your foot on the towel and use your toes to pull the towel into a ball. Be sure that your heel remains stationary when performing this exercise. Repeat 10 times. Be sure that you stop immediately if you feel serious pain when performing this exercise.
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