Ankle Strengthening Rehabilitation Exercises

Posted by Rene Harwood on

 

 

 

Having strong ankles is important for many reasons. First and foremost, they help you walk without the fear of twisting them and falling—especially if you’re on uneven ground. Second, if you participate in sports like hockey, football, and rugby, strong ankles are necessary for your success.

So, when you injure this particular area of the body, not only are you usually in a lot of pain, but your quality of life suffers as well. Even everyday chores become difficult and your sports career is definitely put on hold.

If you have hurt your ankles and are ready to rehabilitate them (with doctor’s approval, of course), here are some exercises you may want to consider:

  • Stand with the inside of your foot next to a piece of furniture or other larger object. Gently turn your ankle inward and push your big toe against the object, holding this position for ten seconds.

  • Stand with the outside of your foot next to a piece of furniture or other larger object. Gently turn your ankle outward and push your little toe against the object, holding this position for ten seconds.

  • Sit in a chair and place a resistance band under your foot, holding the ends in each hand. Lift your foot off the floor and flex your ankle so that the bottom of your foot is pushing against the band.

  • Having someone else hold the resistance band, wrap it around the top of your foot and pull your toes toward you. You can also tie the band on an object if no one is available to help with this.

Just remember to move slowly and stop if you feel pain.

Have you ever hurt your ankle? If so, how did you rehabilitate it?