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ANKLE EXERCISES
ANKLE EXERCISES
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ANKLE EXERCISES
SET 1: TOE RAISES
Do this when ankle stiffness and pain decreases enough to allow exercise without increased pain.
Position: Stand on the floor, feet comfortably apart.
Weight Used: None.
Action: Rise up onto the balls of the feet as far as possible.
Immediately lower yourself to the beginning position.
Repetitions: 20 to 25 times, 3 or 4 times a day.
SET 2: ADVANCED TOE RAISES
Begin these exercises when ankle is no longer stiff.
EXERCISE 1
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Position: Stand on the edge of a step or other elevated structure so that your heels stretch below the level of your toes.
Weight Used: None.
Action: Rise up onto the balls of the feet as far as possible.
Immediately lower yourself to the starting position.
Repetitions: 20 to 25 times, 3 or 4 times a day.
EXERCISE 2
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Begin when able to perform Exercise 1 successfully.
Position: Stand on the edge of an elevated structure on one foot only, with the heel lower than the toes.
Weight Used: None.
Action: Rise up onto the ball of the foot as far as possible.
Immediately lower yourself to the starting position.
Repetitions: 20 to 25 times, 3 or 4 times a day.
EXERCISE 3
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Begin when able to perform Exercise 1 successfully.
Position: Stand on the edge of an elevated structure on one foot only, with the heel lower than the toes.
Weight Used: Hold a weighted object (5 to 10 pounds) in either hand.
Action: Rise on the ball of the foot and lower yourself as in
Exercise 1.
Repetitions: 20 to 25 times, 3 or 4 times a day.
SET 3: HEEL WALKING
EXERCISE 1
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Begin at the same time as Set 2.
Position: Stand on the heels, keeping toes as high off the ground as possible. Use a firm, smooth surface. Wear shoes with good solid heels.
Weight Used: None.
Action: Walk, continuing to keep toes as high as possible. Take short, choppy steps. Walk this way as long as possible, up to 2 minutes or about 100 feet.
Repetitions: 3 or 4 times a day.
EXERCISE 2
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Begin when Exercise 1 is completed successfully.
Position: As in Exercise 1, stand on the heels, keeping toes as high off the ground as possible. Use a firm, smooth surface. Wear shoes with good solid heels.
Weight Used: 5 to 10 pounds.
Action: Same as Exercise 1. You may also do this exercise "walking" up a hill or incline, with or without weights (see Figure 1).
Repetitions: 3 or 4 times a day.
SET 4: ISOMETRIC ANKLE "WRESTLING"
EXERCISE 1
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Begin as soon as pain has decreased enough to permit light exercise.
This may be as soon as 1 day after injury.
Position: Sit comfortably, and place one ankle over the other.
Weight Used: None.
Action: Press outward with both ankles so that your feet are firmly pressing against each other. Hold for 10 seconds. Relax. Hold for 10 seconds.
Repetitions: 5 times for each ankle, 3 or 4 times a day.
EXERCISE 2
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Begin when ankle is less stiff and painful than in Exercise 1.
Position: As in Exercise 1, sit comfortably and place one ankle over the other.
Weight Used: None.
Action: Begin as in Exercise 1. When ankles are pressed firmly, rotate the front of feet away from each other and back to the starting position (see Figure 2). Make each rotation last 10 full seconds.
Repetitions: 5 times for each ankle, 3 or 4 times a day.
SET 5: BALANCE EXERCISES
Begin these at the same time as Set 4, Exercise 2.
EXERCISE 1
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Position: Stand on a level surface.
Weight Used: None.
Action: Raise one foot off the floor and balance on the other foot for a count of 10. Change feet and repeat.
Repetitions: 2 or 3 on each foot, 3 or 4 times a day.
EXERCISE 2: CONTROLLED TIPPING
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Position: Stand on a flat board resting on a croquet ball cut in half.
Weight Used: None.
Action: Balance on the board using both feet (see Figure 3). As board tips to either side, regain your balance control. Maintain for a count of 10.
Repetitions: Continue for 5 to 10 minutes, 3 or 4 times a day.
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From Complete Guide to Sports Injuries by H. Winter Griffith, M.D. Copyright by Putnam Publishing
Group. Electronic rights by Medical Data Exchange.
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