Ankle Strengthening Exercises for Ankle Injuries

 

Ankle Strengthening Exercises for Ankle Injuries

Ankle strengthening exercises are an important part of recovering from an ankle injury. Without them, you may be prone to hurting your ankle again.

The ankle joint is a major weight-bearing joint. Its function and structure make it vulnerable to injury, especially during activities like jumping and running.

Every year, an estimated two million people sprain, strain, or fracture an ankle.1 Between 30% and 70% of them will be left with chronic ankle instability. That makes the joint weaker and more prone to injury.2

But the right stretches and ankle strengthening exercises can lower your risk of re-injury.3 This article teaches you exercises that can help with a successful ankle recovery.

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Non-Weight Bearing Dorsiflexion

 

Verywell / Ben Goldstein

A simple ankle strengthening exercise is ankle dorsiflexion—the motion of bending your ankle up towards your shin. Making this motion can help you regain the ability to walk normally again.

  1. Straighten your knee.
  2. Moving only your ankle, point your foot back toward your nose. Continue until you feel discomfort or can't tilt it back any further.
  3. Hold this position for 15 seconds.
  4. Return to a neutral position. Repeat five times.

Non-Weight Bearing Plantar Flexion

 

Verywell / Ben Goldstein

Plantar flexion involves pointing your ankle down and away from you. It can help you improve your range of motion (ROM).

  1. Straighten your knee.
  2. Moving only your ankle, point your foot forward. Continue until you feel discomfort or can't move it any further.
  3. Hold this position for 15 seconds.
  4. Return to a neutral position.

Be sure to check in with your healthcare provider or physical therapist before beginning ankle strengthening exercises or any exercise program.

Non-Weight Bearing Inversion

Verywell / Ben Goldstein

Inversion is the motion of pointing your ankle inwards toward the middle of your body.

  1. Moving only your ankle and keeping your toes pointed up, turn your foot inward. The sole of your foot should be facing your other leg. Continue until you either feel discomfort or can no longer turn your foot inward.
  2. Hold this position for 15 seconds.
  3. Return to a neutral position.
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Non-Weight Bearing Eversion

 

Verywell / Ben Goldstein

Eversion is the motion of moving your ankle to the outside part of your ​leg. This exercise can help you gain outward motion in your ankle.

  1. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either you feel discomfort or you can no longer turn your foot outward.
  2. Hold this position for 15 seconds.
  3. Return to a neutral position.

The Alphabet

Another common ankle stretching exercise is the ankle alphabet. It helps you gain ankle mobility in all directions.

  1. Sit on a chair or a bed with your foot dangling off the edge.
  2. Then, draw the alphabet one letter at a time by moving the injured ankle. (Use the big toe as your "pencil.")

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 can increase repetitions as you get stronger.

Eversion Isometrics

Verywell / Ben Goldstein

Ankle strengthening exercises usually start with isometric contractions. That means your ankle joint doesn't move while you're flexing the muscles.

Eversion focuses on pushing the ankle outward.

  1. While seated, place the outside of the injured foot against a table leg or closed door.
  2. Push outward with your foot into the object your foot is against. This will make your muscles contract. Your ankle joint should not move.
  3. Hold this position for 15 seconds.
  4. Relax for 10 seconds.

You may do these exercises early after injury or surgery. They allow you to gently and safely add force to the muscles that support your ankle.

Inversion Isometrics

Verywell / Ben Goldstein

This ankle strengthening exercise focuses on inversion, which involves pushing the ankle inward.

  1. While seated, place the inside of the injured foot against a table leg or closed door.
  2. Push inward with your foot into the object your foot is against. This will make your muscles contract. Your ankle joint should not move.
  3. Hold this for 15 seconds.
  4. Relax for 10 seconds.

Resisted Strengthening Dorsiflexion

 

Verywell / Ben Goldstein

You should perform resistance ankle strengthening exercises with a thick elastic band called a Theraband. 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.

Never tie a Theraband or anything else around your foot, ankle, or leg in a way that would restrict blood flow.

This resistance exercise helps strengthen your anterior tibialis, the muscle in the front of your shin.

  1. Tie the band around a table leg. Place your foot inside the band, with the band across the top of the foot.
  2. Moving only your ankle, point your foot back toward your nose while keeping your knees straight. Continue until you feel discomfort or can't tilt it back any further.
  3. Hold this position for 2 seconds and slowly release.
  4. Return to the neutral position. Repeat.

Resisted Strengthening Plantar Flexion

 

Verywell / Ben Goldstein

Resisted ankle plantar flexion helps strengthen your calf muscles and Achilles tendon, the big tendon in the back of your ankle. It also uses a Theraband to provide resistance.

  1. Loop the band under your foot and hold the band with your hands.
  2. Moving only your ankle, point your foot forward while keeping your knees straight. You may feel tightness in your calf muscle behind your lower leg. Continue until you feel discomfort or can't move it any further.
  3. Hold this position for 2 seconds.
  4. Return to a neutral position.

Resisted Strengthening Inversion

 

Verywell / Ben Goldstein

This resistance ankle strengthening exercise works on an inward motion. To do the exercise:

  1. Loop the exercise band under your foot and hold the ends with your hands.
  2. Moving only your ankle and keeping your toes pointed up, turn your foot inward so the sole is facing your other leg. Continue until either you feel discomfort or you can no longer turn your foot inward.
  3. Hold this position for 2 seconds.
  4. Return to a neutral position.

Resisted Strengthening Eversion

 

Verywell / Ben Goldstein

A resisted eversion strengthens in the outward direction.

  1. Loop the exercise band under your foot and hold the ends with your hands.
  2. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either you feel discomfort or you can no longer turn your foot outward.
  3. Hold this position for 2 seconds.
  4. Return to a neutral position.

Partial Weight-Bearing Seated Calf Raises

 

Verywell / Ben Goldstein

These partial weight-bearing exercises help you put more weight on the injured ankle. They're also used for ankle strengthening. You should perform each one 10 times in a row.

  1. Sit in a chair with the injured foot on the floor.
  2. Lift your heel as far as possible while keeping your toes on the floor.
  3. Return your heel to the floor.

Partial Weight-Bearing Standing Weight Shift

Verywell / Ben Goldstein

Sometimes after an injury, you may have to limit how much weight you put on your affected leg. This can help protect your ankle as it heals.

Then, you can gradually increase weight bearing on your injured ankle. Weight shifts are the perfect ankle strengthening exercise for this.

  1. Stand upright while holding onto a stable object.
  2. Shift some of your weight onto the injured foot.
  3. Hold the position for 15 seconds.
  4. Then, relax and put your weight back onto your uninjured foot.

Full Weight-Bearing Single Leg Stance

 

Verywell / Ben Goldstein

These ankle strengthening exercises will help put more weight on the injured foot. You should be sure your ankle can tolerate the pressure before you put your full weight on it.

  1. Stand on the injured foot while lifting the uninjured foot off the ground.
  2. Hold the position for 15 seconds.
  3. Relax and put your weight back onto your uninjured foot.

Perform each one 10 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 Standing Calf Raises

 

Verywell / Ben Goldstein

Once you're cleared for full weight-bearing, you might want to try calf raises.

  1. Stand on the injured foot while lifting the uninjured foot off the ground.
  2. Raise yourself, standing only on the ball of the injured foot and lifting your heel off the ground.
  3. Hold the position for 15 seconds.
  4. Relax and put your weight back onto your uninjured foot.

Full Weight-Bearing Lateral Stepping

 

Verywell / Ben Goldstein

This ankle strengthening exercise involves stepping from side to side.

  1. Place a rolled towel or short object on the ground to the side of your injured foot.
  2. Step over the towel with the injured foot and remain on that foot.
  3. Then bring the uninjured foot over the object and stand on both feet.
  4. Step back over the towel with the uninjured foot and remain on that foot.
  5. Then bring the injured foot back over the towel and stand on both feet.

You can increase the speed of this exercise as your healing progresses.