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. Between 30% and 70% of them will be left with chronic ankle instability. That makes the joint weaker and more prone to injury.

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

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

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

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. Hold this position for 15 seconds. Return to a neutral position.

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. Hold this position for 15 seconds. Return to a neutral position.

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

Eversion focuses on pushing the ankle outward.

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

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

Perform each exercise 10 to 15 times in a row.

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

Tie the band around a table leg. Place your foot inside the band, with the band across the top of the foot. 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. Hold this position for 2 seconds and slowly release. Return to the neutral position. Repeat.

Loop the band under your foot and hold the band with your hands. 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. Hold this position for 2 seconds. Return to a neutral position.

Loop the exercise band under your foot and hold the ends with your hands. 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. Hold this position for 2 seconds. Return to a neutral position.

Loop the exercise band under your foot and hold the ends with your hands. 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. Hold this position for 2 seconds. Return to a neutral position.

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

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

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

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

Perform each one 10 times in a row.

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

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

Place a rolled towel or short object on the ground to the side of your injured foot. Hop over the towel and land on the injured foot. Then hop back over the towel and land on the uninjured foot.

Increase the speed of this exercise as your healing progresses.

Fold a towel into a small rectangle and place it on the ground. Stand with the injured foot on the towel. Lift the uninjured leg off the ground. Stand only on the towel with the injured leg. Hold for 15 seconds. As your balance improves, increase that time up to 45 seconds. Return your uninjured foot to the floor.

Perform this exercise 10 times in a row. When you’re ready, increase the challenge by standing on more unsteady surfaces like a wobble board.

Your physical therapist may also have you use a BAPS board (Biomechanical Ankle Platform System) while working on balance exercises.

Summary

After an ankle injury, you may benefit from ankle strengthening exercises. Your healthcare provider may send you to a physical therapist for this.

As you recover, you can progress from non-weight-bearing exercises and ankle strengthening exercises to partial weight-bearing exercises. As you gain strength, you’ll be able to move on to full weight-bearing and balance exercises.

With the guidance of your physical therapist, these exercises can help you get back to your previous level of activity.

If your ankles seem weaker, talk to your healthcare provider about ankle strengthening exercises.