Ankle Sprain or Fracture

Rehabilitation exercises after ankle sprains or fractures

Balance (one leg)

1

Attempt to balance on right/left leg, eyes open, for 30 seconds. Perform exercise with eyes closed for 15 seconds. Stand next to a chair or wall for safety.

Ankle alphabet

1

Using ankle and foot only, trace the capital letters of the alphabet in the air. Perform A to Z. You can use the big toe as a pointer.

Towel pickup

2

With your heel on the ground, pick up a towel with your toes, using only the toes of your injured foot. Repeat 10 to 20 times. When this gets easy, add more resistance by placing a book or small weight on the end of the towel.

Ankle Inversion/Eversion

1

With the leg relaxed, gently turn ankle and foot in and out. Move through full range of motion. Avoid pain.

Propioception

2

Standing on the injured ankle, place an elastic band under a table leg and over uninjured ankle. Pull to side, hold and return. Then face in opposite direction and pull across the injured ankle.