Ankle surgeries range from torn ligament repairs to screws and plates being inserted into your ankle after a severe break. Despite the different ailments that may require surgery, post surgery recovery often consists of a similar regimen of range of motion exercises. Due to weeks of inactivity, range of motion ankle exercises are the first step in restoring your ankle to full strength.
Ankle Pumps
After weeks of inactivity, performing a basic range of motion exercise will help increase flexibility and mobility in your ankles. Lie down on your back with both of your legs extended. From here, extend your toes out and away from your body, pushing out until you feel a stretch. Hold the stretch for several seconds before relaxing. Repeat this extension 10 times with each ankle until you are fatigued. As you improve, increase the number of repetitions you perform.
Ankle Circles
Ankle circles will help improve range of motion after your ankle surgery as well as stretch out the tendons and ligaments in your ankles. Sit down on a bed, extending your legs out so your ankles are hanging off the edge of the bed. From here, perform clockwise rotations with your ankles, rotating them continuously until you have performed 10 rotations. Repeat in the opposite direction for an additional 10 before stopping.
Resistance Band Stretch
This ankle exercise will improve your range of motion while stretching the ligaments in both your ankle and feet. Sit down in a chair with your uninjured foot flat on the floor and your other leg extended out in front of you. Wrap a resistance band around the base of your injured foot, holding the ends of the band with both hands. Pull back on the band, bringing the upper portion of your foot into a stretch. Hold for five seconds before relaxing. Repeat until fatigued.
Ankle Raises
This ankle exercise will strengthen your lower leg muscles as well as improve your range of motion. Stand in front of a wall, placing both hands on the wall at shoulder height for balance. From here, stand up on both of your toes, pushing up until you are as high as you can go. Hold this position for several seconds before bringing yourself back down. Repeat these ankle raises 10 times or until you are fatigued.
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