Recovering from an ankle injury such as a strain or sprain requires rest, ice, compression and exercises to help strengthen the muscles and ligaments of the foot. Most of the ankle exercises that help you regain strength and stability can be performed while in a seated position.
Seated Calf Raise
Calf raises target the calf muscles as well as the achilles tendon. To perform this exercise take a seat in a chair with feet placed flat on the floor. Lift the heels off the floor as high as possible while keeping the toes on the floor. Return the heel to the floor slowly. You can perform this exercise one foot at a time or with both feet simultaneously.
Windshield Wipers
Many ankle injuries affect the ligaments and tendons that run along the sides of the ankle, lending to ankle stability. Windshield wipers are a simple exercise that will help improve flexibility and strength of these ligaments and tendons. To perform this exercise, take a seated position with feet flat on the floor and pointed straight ahead. Mimic the action of a windshield wiper by rotating the toes of your foot inward and outward while keeping your heel on the floor. Start with your foot pointed straight ahead. Move toes outward, touching them to the floor and slowly return to your starting position. Move toes inward, touching toes to the floor in the same manner as before and again slowly returning to your starting position.
Alphabet Writing
This exercise involves envisioning your big toe as a pen. Assume a seated position with your heel anchored to the floor. Raise your toes up from the floor slightly, allowing for room to trace the alphabet with your toe. Using your big toe as your pen, trace each letter of the alphabet slowly. Complete the entire alphabet with one foot and repeat using the opposite foot. This exercise will help restore range of motion that can be impacted by an injury.
Seated Dorsiflexion
Dorsiflexion is the movement of the ankle up and down, similar to pushing the gas pedal of a car. Begin seated in a chair with feet planted flat on the floor. Raise the toes of your foot slowly while keeping the heel on the floor. After you have raised your toes as high as possible, slowly return your toes to the floor. Repeat this exercise several times.
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