How Physical Therapy Can Help Recovery
Ankle strengthening exercises are an important part of recovering from an ankle injury.
Without them, you may be prone to hurting your ankle again.
Theankle jointis a major weight-bearing joint.
Verywell / Ben Goldstein
Its function and structure make it vulnerable to injury, especially during activities like jumping and running.
This motion can help you regain the ability to walk normally again.
Non-Weight Bearing Plantar Flexion
Plantar flexioninvolves pointing your ankle down and away from you.
Verywell / Ben Goldstein
It can help you improve yourrange of motion (ROM).
Non-Weight Bearing Inversion
Inversion is pointing your ankle inwards toward the middle of your body.
Non-Weight Bearing Eversion
Eversionis moving your ankle to the outside part of your leg.
Verywell / Ben Goldstein
This exercise can help you gain outward motion in your ankle.
The Alphabet
Another common ankle stretching exercise is the ankle alphabet.
It helps you gain ankle mobility in all directions.
Verywell / Ben Goldstein
Ankle rehabilitation should be done slowly and carefully.
Rehab programs typically begin with non-weight-bearing ankle motion exercises and then progress to weight-bearing exercises.
you’re able to increase repetitions as you get stronger.
Verywell / Ben Goldstein
Eversion focuses on pushing the ankle outward.
These exercises may be done early after injury or surgery.
They allow you to gently and safely add force to the muscles that support your ankle.
Inversion Isometrics
This ankle-strengthening exercise focuses on inversion, which involves pushing the ankle inward.
Resisted Strengthening Dorsiflexion
You should perform resistance ankle strengthening exercises with a thick elastic band called aTheraband.
These exercises help strengthen the muscles around your ankle and add support to the joint.
Perform each exercise 10 to 15 times in a row.
This resistance exercise helps strengthen youranterior tibialis, the muscle in the front of your shin.
It also uses a Theraband to provide resistance.
Resisted Strengthening Inversion
This resistance ankle-strengthening exercise works on an inward motion.
To do the exercise:
Resisted Strengthening Eversion
A resisted eversion strengthens in the outward direction.
They’re also used for ankle strengthening.
You should perform each one ten times in a row.
This can help protect your ankle as it heals.
Then, you might gradually increase weight bearing on your injured ankle.
Weight shifts are the perfect ankle-strengthening exercise for this.
Full Weight-Bearing Single Leg Stance
These ankle-strengthening exercises will help put more weight on the injured foot.
Perform each one ten times in a row.
Check with your physical therapist to be sure you are doing the right ankle strengthening exercises for you.
Full Weight-Bearing Lateral Stepping
This ankle-strengthening exercise involves stepping from side to side.
you’ve got the option to increase the speed of this exercise as your healing progresses.
This can help you get back to running and other sports.
Increase the speed of this exercise as your healing progresses.
Do these towards the end of your rehabilitation.
Perform this exercise 10 times in a row.
When ready, increase the challenge by standing on more unsteady surfaces like awobble board.
Summary
After an ankle injury, you may benefit from ankle strengthening exercises.
Your healthcare provider may send you to a physical therapist for this.
you could progress from non-weight-bearing and ankle-strengthening exercises to partial weight-bearing exercises as you recover.
it’s possible for you to move on to full weight-bearing and balance exercises as you gain strength.
Hertel J, Corbett RO.An updated model of chronic ankle instability.Journal of Athletic Training.
