Not long ago I injured my ankle. I was moving a bookcase and it fell over and scraped my ankle hard. So hard it immediately swelled up like a grapefruit and hurt terribly. I had to have it in an air cast for about a month. It still can cause me issues which is not surprising with ankle injuries. The most commonly injured joint is the ankle. The reason it can continue to be a problem is because it is one of the joints in the body which carries a significant portion of the weight. The best way to start exercising is with non weight bearing exercises.
Here are a few exercises I was instructed to perform to help stabilize and heal the ankle:
Exercise Band Stretch
Strengthening the calf muscles will help stabilize the ankle. Hopefully, this will help prevent further injury.
1. Wrap a resistance band around a piece of furniture. Make sure it is secure and the piece of furniture is sturdy.
2. Place band over the top of your foot.
3. Flex the foot toward you.
4. When you feel the resistance, hold for 10 seconds, and then relax.
Repeat in sets of 5 to 10.
The Alphabet Exercise
1. Fun little exercise you can do anytime and does not require equipment.
2. Sit on a chair. Allow your foot to dangle.
3. Simply “draw” the letters of the alphabet using your big toe.
Dorsiflexion
Basic and simple, this exercise should be done sitting on the floor with both legs stretched out in front of you. Keep your knees straight.
1. Point your foot back toward you moving only your ankle.
2. When you feel the resistance or discomfort hold for 15 seconds.
3. Relax
Plantar flexion
Again, this exercise should be done sitting on the floor with both legs stretched out in front of you. Keep your knees straight.
1. Point your foot forward moving only your ankle until you feel discomfort.
2. Hold this position for 15 seconds.
3. Relax