Ankle mobility exercises after ankle surgery are designed to help increase your range of motion as well as improve flexibility in your injured ankle. While ankle surgeries vary in complexity and recovery time, mobility and range of motion exercises are an essential part of any ankle surgery rehabilitation program.
Ankle Extensions
This ankle extension exercise will increase ankle mobility several weeks after surgery. Lie down on your back with both legs extended and arms at your sides. Starting with your injured ankle, extend the ankle away from your body, pushing out until you feel a stretch. Hold the stretch for 10 seconds before relaxing. From here, move your ankle in the opposite direction, pulling in toward your body and holding for an additional 10 seconds before relaxing. Alternate between the two until fatigued.
Heel Raises
Heel raises can help you strengthen your ankle muscles as well as improve your range of motion. Stand up straight with your knees slightly bent and arms at your sides. Move to directly in front of a wall, placing both your hands gently on the wall at shoulder height for balance. From here, push up onto your toes, holding this raised position for several seconds before relaxing. Perform three sets of 10.
Resistance Band Mobility Exercise
This resistance band exercise will increase range of motion in your ankle as well as strengthen your ankle muscles. Sit down on the floor with your injured leg extended and a resistance band in your hand. Wrap the band around the ball of your injured foot, and hold each end of the band with one hand. From here, pull each end in toward your body, forcing the ankle to bend backward. Hold for several seconds before relaxing. Repeat 10 times or until you are fatigued.
Step-Up Exercise
This step-up exercise should be performed when you are close to recovery and is a good way to restore your full strength and range of motion. Stand in front of a step with your knees slightly bent and arms at your sides. Step up onto the step with your injured foot first, then with your healthy foot. As soon as you get both feet on the step, step down, stepping backward with your injured foot and then with your other foot. Repeat this motion for several minutes or until fatigued. As you improve, increase the speed with which you perform the exercise.
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