Alex Simotas, MD

Hospital for Special Surgery
Board Certified Physiatrist
Specializing In Spine & Sports Medicine

Home > Wellness & Exercise > Exercise Groups > Ankle

Ankle

Exercise 1: The Alphabets

  1. While seated with the edge of the heal on the floor, draw the entire alphabet one letter at a time by move your ankle using the great toe as the pen.
  2. Do two sets of A to Z.
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Exercise 2: Windshield Wiper

  1. Sit with the foot flat on the floor and facing straight ahead.
  2. Rotate the affected foot to mimic a windshield wiper blade. Pivot the foot outward and touch the inside edge of the foot to the floor.
  3. Rotate it inward and touch the outside of the foot to the floor.
  4. Do two sets of 10 to 15 repetitions.

Exercise 3: Seated Calf Raise

  1. Sit with the injured foot flat on the floor.
  2. Lift the heel as far as possible while keeping the toes on the floor.
  3. Return the heel to the floor.
  4. Do two sets of 10 to 15 repetitions.
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Exercise 4: Eversion And Inversion Isometrics

EVERSION:

  1. Stand and place the outside of the affected foot against a table leg or door jamb.
  2. Push outward with the foot for 2 to 3 seconds.
  3. Do two sets of 10 to 15 repetition.
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INVERSION:

  1. Stand with the inside of the foot against a table leg or door jamb.
  2. Push inward for 2 to 3 seconds.
  3. Do two sets of 10 to 15 repetitions, two to three times per day.
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Exercise 5: Single Leg Stand

  1. Stand while placing one hand on a table.
  2. Shift some of the weight to the affected ankle for for 15 seconds.
  3. Increase the time spent on the affected foot by 15 seconds until you can stand for 45 seconds.
  4. Gradually increase the amount of weight supported by the the foot until full body weight is used.
  5. Do two sets of 10 to 15 repetitions, two to three time per day.
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Exercise 6: Exercise Band – Eversion And Inversion Isometrics

EVERSION:

  1. Sit with the affected leg straight.
  2. Tie a loop in an elastic band (Theraband*) and attach the other end to a heavy object such as a table leg.
  3. Place the loop around the ball of the foot.
  4. Rotate (evert) the foot away from the table leg and return to the starting position (1 repetition).
  5. Do not rotate the leg to do the exercise.
  6. Do two sets of 10 to 15 repetitions.
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INVERSION:

  1. Reverse the position of the exercise band.
  2. Rotate (invert) the foot inward, away from the table leg.
  3. Do two sets of 10 to 15 repetitions.
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Exercise 7: Gastrocnemius Stretch

  1. Place the affected foot behind the uninjured foot and keep the back knee straight, with the heel firmly planted on the floor.
  2. Lean forward against a wall so that you feel a stretch in the calf farthest from the wall.
  3. Hole for 30 seconds.
  4. Do two sets of 10 to 15 repetitions.
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Exercise 8: Soleus Stretch

  1. Stand with the affected foot in front of the other foot.
  2. Bend the knee of the back foot and lower your body toward the floor without letting the back heel rise off the floor.
  3. You should feel the stretch in the lower calf of the back leg.
  4. Do two sets of 10 to 15 repetitions, two to three times a day.
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