Ankle Rehab Exercises

The ankles are complex joints consisting of many bones and ligaments that must support the entire body whenever a person is on their feet. Due to the large amount strain placed upon them, the ankles are commonly injured, especially in sports involving constant jumping like basketball. To recover after an ankle injury, physical rehab exercises should be used to stabilize the joint and promote flexibility.

  1. Achilles Stretch

    • The Achilles tendon is the major tendon that runs from the heel, along the back of the ankle up the lower leg to the knee joint. Stretching the Achilles tendon and ankle will help maintain range of motion after an ankle injury and help prevent future problems with the ankle and tendon. Allowing an ankle to lose range of motion is dangerous, because it can result in an uneven or unnatural stride. To stretch the Achilles, find a smooth wall and stand about three feet away, facing the wall. Lean toward the wall and support yourself on it with your palms. Step forward with one foot, so that it is a foot or less from the wall, and keep the injured ankle back. Bend slightly at the knee and lean forward, forcing the ankle between the sole of the back foot and the skin to become smaller. This will stretch the Achilles tendon and calf muscle. Hold the stretch steady for 20 seconds or so without bouncing or stretching too deeply.

    Balance

    • Good balance and muscle memory in the ankles and feet are essential for stabilizing the ankle and preventing future injuries. When an ankle is sprained, the injury can damage nerves, which may make the ankle more prone to recurring injuries, and so working on balance will help teach the ankle to stay flat and resist turning over, or "rolling," which is a common cause of sprains. One of the best ways to build balance and stability in the ankles is stand on one foot for an extended period of time.To start out, stand next to a wall or study object for support to keep yourself from wobbling, and try to stand on one foot for a minute. Chances are it will be more difficult to balance on the previously injured ankle than the healthy one. After you can balance for a minute on both legs without support, try moving up to two minutes. If you can make it that far, increase the difficulty by leaning forward and backward, and to both sides as you balance. Even a slightly different body position can force the ankles to adjust and get a different workout.

    Calf Raises

    • Once you are getting ready to get back into physical activity, you will want to strengthen the muscles of your calf and feet that surround the ankle to stabilize it. An easy exercise that can strengthen the calf muscles and feet are calf raises. To begin doing calf raises, find a surface slightly elevated off the ground, like the first step of a flight of stairs, or a weight plate resting on the floor. Step on the edge of the surface with the balls of the feet so that the heel goes off the end of the surface. Now use the strength of the calves to push yourself up on to the balls of your feet, and then lower yourself slowly down until your heels are just below starting surface, and then repeat until the muscles fatigue. The purpose of starting on a raised surface is to increase the range of motion of the exercise. As you gain strength you can add weight by holding iron weights in your hands, or standing on one foot as you do the exercise.