About this topic
The ankle is a commonly injured joint in your body. It supports the full weight of your body. Your chance of hurting your ankle is less if the muscles in your ankle are strong. ‚
General
Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Stand or sit up tall on a chair without arms for your exercises. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Do all exercises slowly. ‚
- Ankle pumps ¢ ˆ ’ Move each foot up and down like you are pressing down and lifting up on a gas pedal.
- Ankle circles ¢ ˆ ’ Make circles with your ankles by moving your toes in one direction. Now, make circles in the other direction.
- Ankle alphabet ¢ ˆ ’ Act like you are writing the alphabet with each foot. Do not move your whole leg to do this, just move your ankle. Do all of the alphabet. Take short rests if you get tired.
- Towel pickups ¢ ˆ ’ Sit in a chair with your bare feet flat on the floor. Make sure you do not have shoes or socks on your feet. Place a towel under one foot with one end lined up with your heel. Keep your heel on the floor and try grabbing the towel with your toes and work it back until there is no more towel to move. If this is too easy, add a weight to the end of the towel. Now try pushing the towel back out while keeping your heel still.
- Exercise band exercises ¢ ˆ ’ Sit on the floor with your legs out in front of you for these. You can also sit in a chair.
- Pulling the foot up or dorsiflexion ¢ ˆ ’ You will have to have someone hold the band for this exercise. Otherwise, you can tie a large knot into each end of the band and close the ends of the band in the bottom of a door. Have the band around the top of your foot. Pull your foot up towards your head. Bring your foot back to the starting position. Switch feet and repeat.
- Pushing the foot down or plantarflexions ¢ ˆ ’ Loop the band around the ball of the foot. Push down as if you were pressing on a gas pedal. Bring the foot back to the starting position. Switch feet and repeat.
- Pulling the foot in or inversions ¢ ˆ ’ Loop the band around the ball of one foot. Cross your other leg over the leg with the band around it. Put the top foot on top of the band as if you were stepping on it. Pull the bottom foot in. Bring the foot back to the starting position. Switch feet and repeat.
- Pulling the foot out or eversions ¢ ˆ ’ Loop the band around the ball of one foot. Step on the band with your other foot and straighten the leg. Pull the bottom foot out. Bring the foot back to the starting position. Switch feet and repeat.
- Heel raises ¢ ˆ ’ Hold onto a counter. Lift your heels up and rise up onto your toes. Hold for 3 to 5 seconds. Lower yourself back down.
- Toe lifts ¢ ˆ ’ Lift your toes up and put your weight onto your heels. Hold 3 to 5 seconds.
- Single leg balance ¢ ˆ ’ Lift one leg up and balance on the other leg for 10 to 30 seconds. Repeat 5 times. To make this exercise harder, try putting a thin pillow under your foot.
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What will the results be?
- Ankle is stronger and more stable
- Less chance of hurting your ankle
- Walking and other activities may be easier
Helpful tips
- Stay active and work out to keep your muscles strong and flexible.
- Keep a healthy weight so there is not extra stress on your joints. Eat a healthy diet to keep your muscles healthy.
- Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
- Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
- Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
- Wear shoes with good support. Do not go barefoot.
- Use proper footwear when playing sports or exercising. This may include athletic supports, shoes, or shoe inserts that keep your foot stable.
Where can I learn more?
American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=A00667 ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚