Exercises can strengthen and rehabilitate torn ligaments in your ankle as well as the muscles that surround these ligaments. Partially and fully torn ligaments can also be referred to as ankle sprains. Warm-ups, stretching and balance and strength exercises can help you avoid torn ankle ligaments.
Ankle Circle Exercise
This exercise restores range of motion to your ankle and loosens your ankle muscles. Sit on the floor with your back straight and feet flat on the floor. Lift your toes off the ground so that your injured foot balances on your heel. Rotate your ankle in a clockwise motion and then back in a counterclockwise motion. Perform 10 repetitions, three to four times a day.
Resistance Tube Exercise
You can engage in a resistance tube exercise after 60 to 70 percent of your ankle's original motion has returned. Sit with your heels on the floor and knees bent. Loop one end of a rubber resistance tube onto the leg of a table or bench. Place the other end on the front of your foot. Without moving your knee, bring your foot in towards your body and away from the table. Bring it in as far as you can and hold for several seconds before returning to your original position. Repeat until you feel fatigue.
Parallel Resistance Band Exercise
This exercise works the side muscles in your foot and stretches your ankle ligaments. Sit down on the floor with your back straight and injured foot fully extended. Loop one end of the resistance band to a stable object and place the other end around your foot. Position your body so you are parallel with the table or dresser you tied the band to and make sure the band is wrapped the outside portion of your foot. Pull away from the fixed end of the resistance band until you can't go any further. Slowly return to your original position and repeat.
Calf Flexibility Exercise
To increase the flexibility of your injured ankle, stand up straight in front of a wall. Place your injured foot behind your other foot with both feet directly facing the wall. Extend both hands out towards the wall, using it as resistance for your ankle. With your heels down, bend your front leg at the knee until you feel a stretch in your back ankle. Hold the stretch until fatigued.