When you strain or sprain your ankle, you not only damage the ligaments, but also the proprioceptive nerves in the joint, which can cause ankle instability. This is because these nerves send messages to your brain to control ankle movement and positioning. If they are damaged, they don't send accurate information and you may feel your ankle give way or become weak during certain movements. Exercises can help retrain your proprioceptive nerves, strengthen your surrounding muscles to support your ankle and stretch them to reduce tension.
Calf Stretch With Towel
This exercise provides a gentle stretch for your Achilles tendon and calf muscles. Sit on the floor with your injured leg straight out in front of you. Hook a towel around the ball of your outstretched foot and hold on to the ends with both hands. Gently pull the towel ends toward you, keeping your leg straight at all times. Hold the stretch for 30 seconds, relax and repeat three times.
Standing Calf Stretch
This exercise lengthens the large gastrocnemius muscle in your calf. Stand facing a wall and place your hands on it at about eye level. Step back with your injured leg, going only as far as you can while keeping the heel on the floor. Turn the toes of your injured foot in slightly, then bend your front leg and slowly lean into the wall. You should feel a stretch down the back of your calf muscle. Hold it for 30 seconds and repeat several times throughout the day.
Standing Soleus Stretch
This exercise stretches the smaller soleus muscle at the lower end of your calf. Start in the same position as for the standing calf stretch, but this time, place your hands on the wall at chest level. Take a very small step back with your injured leg and turn the toes in slightly, then bend both knees and lean into the wall. Keep your feet firmly on the floor and hold the position for 30 seconds. Relax and repeat as needed.
Heel Raises
This is a more advanced exercise for strengthening the calf muscles. It should only be attempted once your ankle strength has improved. Stand with your hands on a stable chair, table or wall for support and your feet shoulder-width apart, toes pointing ahead. Slowly rise up onto the balls of your feet, lifting as high as you can without causing any pain, then lower your heels back down to the floor. Repeat three sets of 10 raises. Once you can do this exercise with ease, increase the intensity by performing it with your heels hanging off that edge of a step. For a more challenging variation, do the raises while standing on one leg.
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