Healing after an injury is no fun, especially when the injury is to a part of your body that you use often, such as your ankle. It's especially onerous when the injury is a break, as opposed to a sprain, because it's the bone that has to heal, and the downtime can be stressful and boring and leg muscles can atrophy during the time you have to stay off that leg.
There is no quick fix for regaining strength after an ankle fracture, but with time and perseverance, it can be done.
Instructions
Exercises for Strengthening Your Ankle
1. Flex and extend your foot. You can do this sitting in your chair or standing on your good leg. Point your toes down and up, repeatedly, as far as you can go.
Stretching the different muscles and tendons around your ankle will allow you to regain flexibility in your ankle, which you need for proper function and a steady gait. It will also prevent the Achilles tendon from shortening, a condition that tends to happen when the foot is held in a pointed toe position for extended amounts of time, such as in a cast.
2. Rotate your foot, while pointing your toes as far as is comfortable, clockwise and counterclockwise. Repeat as needed.
3. Rise on the toes of your recovering foot as much as you can, using the chair for support. Lower heels to the floor, slowly. Repeat.
Weight bearing exercises will also help you regain strength in your ankle.
4. Place the ball of the injured foot on the step and, holding the chair for support, rise to your toes and then slowly lower your heels as far as they will go. You might find that you can drop your heel even lower than the ball of your foot. Repeat.
Stretching and strengthening the muscles of the calf and foot is necessary to the proper recovery of the ankle.
5. Massage the ankle and calf area---not too heavily---after exercising. Massage keeps the blood circulating and can reduce inflammation and soreness.
Tags: your foot, your toes, chair support, when injury, will also, your ankle