An ankle fracture occurs when one or more of the bones that form the ankle joint break. Recovery typically involves immobilization, which can cause muscle weakness and joint stiffness. A structured rehabilitation program is key to helping restore strength, function, and mobility. Here are some exercises that may assist in your recovery after an ankle fracture:
Ankle Strengthening Exercises
After your ankle has healed, rebuilding muscle strength is the next step. Weak muscles around the joint may not provide adequate support, so strengthening them helps improve stability. Exercises are typically introduced gradually as your ankle’s capacity to bear weight increases.
One exercise involves using a resistance band. You can wrap the band around the ball of your foot and gently push your foot down against the resistance, similar to pressing a gas pedal. With the band wrapped around a stable object, you can turn your foot inward and then outward against the tension.
These exercises target the different muscles that control ankle movement. Calf raises are another effective exercise. Stand with your feet flat on the floor and slowly raise your heels until you are on your tiptoes, then lower them back down. You might start by holding onto a chair or wall for support.
Range of Motion Exercises
Immobilization after an ankle fracture may lead to a stiff ankle joint. Range of motion exercises help to restore flexibility by moving the joint through its natural patterns of movement. These are typically gentle and are started early in the recovery process, before you can put full weight on your foot.
The ankle alphabet exercise is a practical way to start. While seated, you can lift your foot off the floor and trace the letters of the alphabet in the air with your big toe. This encourages movement in all directions. Another exercise is the ankle circle, where you slowly rotate your foot in a clockwise direction and then counterclockwise. You can gently point your toes away from your body and then pull them back toward you, holding each position for a few seconds.
Flexibility Stretches
Stretching is a key component of regaining flexibility in the ankle and surrounding muscles, particularly the calf muscles, which can become tight. Gentle stretching helps to lengthen these muscles and relieve stiffness. A typical stretch for the calf is the towel stretch. The following tips may help:
- Sit on the floor with your injured leg straight out in front of you.
- Loop a towel or band around the ball of your foot.
- Gently pull the towel toward your body, feeling a stretch in your calf muscle. Hold the position without bouncing.
Another way to stretch the calf is by leaning against a wall. Place your hands on the wall, step back with your injured leg, and keep your heel on the floor. Gently lean forward until you feel a stretch in the back of your lower leg.
Find Guidance After Ankle Fractures
Recovering from an ankle fracture takes time and a dedicated effort. The exercises and techniques described here are examples of what might be included in a rehabilitation plan. A podiatrist can create a program based on your specific injury and recovery progress. If you are recovering from an ankle fracture and need professional guidance, schedule an appointment with a podiatrist today.
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