Mobility and Stretching Exercises

The following examples are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Following an ankle sprain the joint often becomes very stiff and the range of motion at the joint is reduced considerably. Mobilising the ankle can start very early in the rehabilitation process, from day 2 in mild to moderate sprains. As with all exercises they should begin very gently, be progressed slowly and dicontinued if painful.

1. Manual joint mobilization

• Joint mobilization should only be performed by an experienced professional.
• The therapist holds the ankle firmly in one hand and the foot in the other and moves the ankle into plantarflexion and then dorsiflexion
• As the condition improves and pain subsides, inversion and eversion can also be included.

2. Seated wobble balance board exercises

• In the early stages of rehabilitation, a wobble board can be used to increase the range of motion at the ankle.
• Sit on a chair with the feet resting on a wobble board or rocker board. Move the feet forwards and backwards to mobilize the ankle > Play video
• Later in the rehabilitation phase, this can be done ina circular motion, including eversion and inversion.

3. Active planter flexion / dorsi flexion

• This exercise can be done in the early stages and will help prevent the ankle from seizing up.
• Simply pull the foot up as far as it will go (dorsiflexion), hold for a couple of seconds and then point it away from you (plantarflexion) and hold again > Play video
• A good method to start with is to perform 2 sets of 20 reps whilst the ankle is iced and elevated.
• The advantage of this exercise is that the damaged ligaments will not be stressed by sideways movement, the calf and shin muscles maintain strength and the pumping motion helps to decrease swelling.

4. Inversion / Eversion

• This exercise will mobilize the ankle 'sideways' and so starts to stress the damaged ligaments. It should only be started when pain allows and healing is established.
• Simply turn the feet so the soles point ouwards (eversion - image 4) and then inwards (inversion - image 5). The movement should be gradual and within the limits of pain.
• Circling the ankle will also move the joint into these positions.

5. Gastrocnemius stretch

• Place the leg to be stretched behind and lean forward, ensuring the heel is kept in contact with the floor at all times (image 6).
• Hold the stretch for 20 to 30 seconds and repeat 3 times. Repeat several times a day. Stretching should not be painful.
• A good piece of equipment to help with achilles tendon stretching is an achilles tendon stretching platform or slant board.

6. Soleus stretch

• Position yourself as above but this time bend the back knee too. This will stretch the Soleus muscle lower down the leg.
• Again, hold for 20 to 30 seconds and repeat 3 times. Repeat several times a day.

8. Shin stretch

• Stand with your toes of one foot on the floor on the outside of your other foot.
• Bend the weight bearing leg to push your other ankle towards the ground (image 7).
• Hold for 20-30 seconds, repeat 3 times and perform several times daily.

Strengthening >>