The ankle joint allows you to move your foot in all directions, including: flexion and extension; inversion and eversion, or turning your foot in and out; and circumduction, or rotating your foot in a circle. Having full range of motion allows you to adjust your gait and balance on uneven surfaces. Compromised range of motion can cause injury and difficulty walking. You can improve and maintain the ankle's range of motion with therapeutic exercises.
Seated Circumduction
Step 1
Sit on a straight-backed chair with your knees bent 90 degrees.
Step 2
Rest your palms on your knees. Lift one heel and keep your toes planted on the ground.
Step 3
Circle your heel 10 times to the right and return your heel to the floor.
Step 4
Lift your heel again and circle 10 times to the right. Repeat with the other leg.
Step 5
Press down on your knee to create more resistance, if desired.
Inversion and Eversion
Step 1
Sit on a floor or bed with your legs outstretched. Keep your legs together.
Step 2
Turn the soles of your feet toward each other. If possible, let your soles touch. Hold for five seconds.
Step 3
Turn the soles of your feet away from each other as far as is comfortable. Hold for five seconds.
Step 4
Repeat the inversions and eversions 10 times.
Alphabet
Step 1
Sit on a floor or bed with your legs outstretched and your feet hip-width apart.
Step 2
Draw the capital letters of the alphabet with one foot. Make the letters as big as possible.
Step 3
Switch to the other foot when you reach the end of the alphabet. Repeat twice on each foot.
Step 4
Write the alphabet with both feet moving in opposite directions --- i.e., one foot writes forward and the other writes backward --- to train the feet to work independently and improve coordination.
Things You'll Need
- Straight-backed chair
References
- "Rehabilitation Techniques in Sports Medicine"; William E. Prentice; 1999
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy A. Houglum; 2005
