An Achilles rupture is a complete or partial tear of the fibrous chord, or tendon, in the back of your ankle. Surgery is often required after an Achilles rupture, and then months of rest, icing and immobilization. After the healing process begins, ankle exercises can help restore strength and range of motion to your Achilles tendon.
Plantarflexion Exercise
This ankle exercise can help increase your range of motion if you have suffered an Achilles rupture. Lie on your back with both legs extended and your arms at your sides. Extend your foot forward and try to push your toes as far from your body as possible. Hold for five seconds and relax. Repeat as many times as you can until you feel pain or grow fatigued. As you improve, increase the number of repetitions.
Heel Raises
Heel raises can help you recover from an Achilles rupture by strengthening the muscles around your Achilles tendon and improving your range of motion. Stand in front of a chair with both hands on the back of the chair, for balance. With your feet flat, push onto your toes, holding this position for five seconds. Slowly lower yourself down before repeating. As your strength returns, try to perform this exercise entirely on your injured foot.
Resistance Band Exercises
Resistance band exercises can help strengthen your ankle and leg muscles as well as improve your range of motion. Sit on the floor with your injured leg extended and your other leg bent at the knee. Tuck the foot of your other leg up against the thigh of your injured leg for support. Place a resistance band around the balls of your injured foot. Holding the ends of the band with both hands and pull back, bringing the toes of your injured foot in while your heel extends out. Hold for several seconds, then relax. Repeat until fatigued.
Towel Scrunches
Towel scrunches can help strengthen your injured ankle and increase motion in your toes. Sit in a chair and place a towel on the floor in front of you. Place your injured foot directly on the towel. With your back straight and arms at your sides, scrunch your toes on the towel, grabbing it with your toes. Pull the towel toward your body before returning it to its original position. Repeat this motion 10 times or until fatigued.
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