Range-of-motion Exercises For Leg And Ankle Pain

Range-of-motion exercises for leg and ankle pain are designed to help you strengthen your upper and lower leg muscles as well as improve flexibility in your knee and ankle joints. In so doing, tension is reduced on your ligaments and muscles, directly reducing leg and ankle pain while improving range of motion. In most cases, leg and ankle exercises help rehabilitate your leg.

Ankle Raises

Ankle raises help you strengthen your ankle muscles as well as improve range of motion in your legs and ankles. Stand on the edge of a step with your ankles hanging off the edge of the step. From here, lower your heels off the edge before pushing up onto your toes. Push up and hold for several seconds before relaxing back down. Repeat this motion 10 times or until you are fatigued. As you improve, increase the number of repetitions.

Leg Extensions

Leg extensions help reduce ankle pain by improving range of motion in your legs and loosening up your quads and hamstrings. Lie down on your back with your right and left knees bent and feet flat on the floor. From here, extend your right leg, holding it out with your toes pointed away from your body and parallel to the floor. Hold this position for several seconds before bringing your leg back inward. Repeat with your left leg, alternating between the two until fatigued.

Ankle Circles

This ankle exercise improves your rotation, reducing pain and stiffness in your joints and ligaments. Sit down in a chair with your left foot flat on the floor and your right foot up on its heel. From this position, rotate your ankle in a clockwise motion, attempting to maintain a fluid and circular motion. Repeat this 10 times before repeating in the opposite direction. Continue this exercise with your left ankle, performing the circles until fatigued.

Resistance Band Stretch

This exercise stretches ankle ligaments as well as improves your ability to extend your leg. Sit down on the floor with your right leg extended and your left leg bent at the knee. Place your left foot on your right inner thigh. From this position, wrap a resistance band around the bottom of your right foot. From here, pull back, stretching your heel as you pull your toes in toward your body. Hold this position for 10 seconds before relaxing. Repeat, alternating legs until fatigued.