An ankle fracture is a condition that occurs when one or more bones in your ankle separate into two or more pieces. This injury can vary from a simple crack in one of your ankle bones to a more severe injury with damage to more than one bone. This injury often involves twisting or rolling over your ankle during sports or work, but it can also be the result of a motor vehicle accident. Treatment for this condition involves a period of immobilization followed by exercises to restore strength, stability and flexibility to your ankle joint.
Towel Stretch
Sit down on the floor or a bench with your injured leg extended in front of you with your toes pointing toward the ceiling. Loop a towel around the ball of your foot and hold the ends in each hand. Use your arms to pull the towel toward you while keeping your knee straight. Hold this stretch for about 30 seconds and relax. Repeat.
Ankle Range of Motion
Sit down on the floor or a bench with your legs straight and your toes pointing toward the ceiling. Use the muscles of your lower leg to pull your toes toward your upper body as far as you can. Hold this position for about five seconds and push your toes away from your body as far as you can . Hold this stretch for about five seconds and then move your foot in a circle while keeping your leg as still as possible. Repeat the entire sequence as directed by your doctor or therapist.
Heel Raise
This exercise shouldn't be performed until you can support your body weight on your injured ankle. Stand facing a chair, table or counter that you can hold onto for stability. Use the muscles of your calves to lift your body weight onto your toes while using your hands to help maintain your balance. Hold this position for about 10 seconds, and then use a slow and controlled motion to lower your heels to the floor. Repeat.
Step-up
Stand in front of a stair or other sturdy object that will support your body weight. Step forward with your injured leg and place your foot on the stair. Lift your body weight up and onto the stair, but be sure that you don't place any weight on your non-injured leg. Your entire body weight should be supported on your injured ankle. Hold this position for a few seconds and slowly lower your non-injured leg back to the floor. Repeat.
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