Exercises for recovering from a broken ankle are designed to help you strengthen the muscles in your ankle and leg that have atrophied due to weeks of immobilization. In addition to strengthening exercises, range of motion exercises will help you improve flexibility in your injured leg as well as the ligaments that have tightened up in your leg due to inactivity.
Ankle Inversion
This ankle exercise is designed to help you strengthen your ankle muscles as well as boost your range of motion. Sit in a chair with your legs dangling from the chair. Connect a resistance band to a static object nearby. From here, wrap the band around the inside of your foot so that the static object is on the same side as the outside portion of your foot. From this angle, bend at the ankle, bending it in toward your body and holding for several seconds. Repeat this motion 10 times or until fatigued.
Ankle Extensions
This ankle exercise is designed to increase range of motion and flexibility in your injured ankle. Lie down on the ground with both legs extended and your knees slightly bent. From this position, extend your injured leg fully, pointing your toes out and away from your body until your foot is parallel to the ground. Hold this stretch for 10 seconds before relaxing. Repeat 10 times or until you are fatigued.
Resistance Band Knee Flexion
This resistance band exercise strengthens the muscles around your knee as well as your ankle muscles. Lie down on your stomach with your arms at your sides and legs extended. Start by tying one end of a resistance band around your injured ankle and the other end tied to a static object several feet away. The resistance band should be taut, but not so tight that it is too difficult to bend your leg. Bend at the knee slowly, bringing the heel of your foot toward your buttocks. Slowly bring your leg back down. Repeat this motion 10 times or until you are fatigued.
Squats
After weeks of rehabilitation, squats will help you build strength and flexibility in your ankle. Stand in front of a wall with your knees bent and back flush against the wall. From this position, slide down the wall, making sure your knees stay behind your toes as you slide down. Slide as far down as you can go, holding this position for 10 seconds before standing back up. Repeat this exercise 10 times or until you are fatigued.
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