Ankle exercises are essential for sports injury rehabilitation and the prevention of future injuries. It is important to include mobility, stretching, strengthening, movement control, and functional exercises.
Exercises for specific injuries
Why are ankle rehabilitation exercises important?
Ankle exercises for rehabilitation are vital for restoring mobility and flexibility, strengthening muscles and ligaments, reducing pain and swelling, and preventing re-injury. They improve proprioception, facilitate a gradual return to normal activities, and enhance balance and coordination. Additionally, ankle exercises help avoid long-term complications such as chronic pain and arthritis. By promoting proper movement patterns and boosting confidence in using the injured ankle, rehabilitation exercises ensure a comprehensive recovery and maintain overall ankle health.
Ankle mobility exercises
Ankle mobility exercises are essential for improving the range of motion and flexibility in the ankle joint, which can become restricted after an injury or period of inactivity. They help enhance overall joint function, reduce stiffness, and prevent future injuries by promoting better movement patterns and stability.
Active ankle mobility
Active ankle mobility exercises involve the patient moving the ankle themselves within the limits of pain. 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. Avoid sideways (lateral) movements in you have a sprained ankle.
Calf stretch straight leg
The Calf Stretch exercise, performed with a straight leg targets the larger gastrocnemius muscle. This is because the gastrocnemius originates above the knee, and inserts via the Achilles tendon into the back of the heel. Therefore, it crosses both the knee joint and the ankle joint.
By keeping your knee straight this enables the gastrocnemius to stretch. If you bend the knee however, then the gastrocnemius is taken out of the stretch. As a result, the bent knee calf stretch targets the lower soleus muscle more.
Calf stretch bent knee
The bent knee calf stretch targets the deeper Soleus muscle at the back of your lower leg. Stand with the leg you want to stretch at the back. Bend your knee and ease in to feel a stretch lower down at the back of your leg.
Sustained calf stretch
Sustained calf stretch stretches the calf muscles very gradually over a longer period of time. Take a resistance band and wrap it around both feet. Hold the other end of the band and pull your feet towards you and hold for 2 minutes. 1 set is usually sufficient.
Ankle strengthening exercises
Ankle strengthening exercises are crucial for building the muscles and ligaments around the ankle joint, providing enhanced support and stability. They help prevent future injuries and improve the overall strength and function of your ankle.
Isometric ankle exercises
Isometric ankle strengthening exercises work the ankle joint in all directions statically. This means without movement. They improve ankle stability. Make sure to include inversion, eversion, plantar flexion, and dorsiflexion.
Eccentric ankle inversion
Eccentric ankle inversion works the ankle invertors eccentrically. This means they are lengthening whilst at the same time contracting. This exercise forms part of our ankle sprain rehablitation program.
Movement control (proprioception) exercises
Movement control or proprioception exercises are vital for enhancing the body’s ability to sense its position and movements, especially after an ankle injury. These exercises improve coordination and balance, reducing the risk of future injuries by retraining the ankle to respond effectively to various movements and surfaces.
Forward T
Stand on one leg with your knee slightly bent. Then, lean forwards, open up your arms pulling the non-supporting leg backward to make the shape of a ‘T’. Maintain balance for 4 or 5 seconds and repeat. Make sure you perform this exercise in a slow and controlled way.
View more ankle proprioception and movement control exercises.
Functional ankle exercises
These ankle exercises are related more to normal daily activities and sports specific movements. For example, basic running drills and plyometrics.
Lateral A March
March sideways with a high knee lift, placing your foot firmly on the floor each step. This activates the hip muscles, however, if you do it up on your toes rather than flat footed then you activate the ankle muscles as well.
Heel Toe Walk
The Heel Toe Walk exercise is great for the ankle and calf muscles. It strengthens all muscles of the lower leg, as well as help, improving proprioception or balance.
