Ankle: Exercises

1. Sit in a chair with your feet flat on the floor. (You can also do this exercise lying on your back with your affected leg propped up on a pillow).
2. Lift the heel of your affected foot off the floor, and slowly trace the letters of the alphabet.
3. It's a good idea to repeat these steps with your other foot.

1. Sit in a chair with your affected foot flat on the floor.
2. Slowly move your knee from side to side. Keep your foot pressed flat.
3. Continue this exercise for 2 to 3 minutes.
4. It's a good idea to repeat these steps with your other foot.

1. Sit in a chair, and place your affected foot on a towel on a hard floor (not a floor with carpet).
2. Scrunch the towel toward you with your toes. Then use your toes to push the towel back into place.
3. Repeat 8 to 12 times.
4. It's a good idea to repeat these steps with your other foot.

Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

1. Sit on the floor with your affected leg straight and resting on the floor.
2. Place a towel around your affected foot.
3. Hold one end of the towel in each hand.
4. Pull back gently with the towel so that you feel a stretch in your calf.
5. Hold the position for 15 to 30 seconds.
6. Repeat 2 to 4 times.
7. It's a good idea to repeat these steps with your other leg.

1. Sit in a chair with your affected foot flat on the floor and next to a wall or a piece of furniture that doesn't move.
2. Push your foot outward against the wall or piece of furniture.
3. Hold for about 6 seconds, and then relax.
4. Repeat 8 to 12 times.
5. It's a good idea to turn the chair around and repeat these steps with your other foot.

After you feel comfortable with this, try using an exercise band for resistance instead of a wall. Tie a loop in one end of an exercise band, or hold both ends of the band in one hand. Put the loop around the outside of your affected foot and then step on the band with your other foot. Push your affected foot out to the side against the band, and then count to 10 as you slowly bring your foot back to the middle. Repeat 8 to 12 times. Then it's a good idea to repeat the steps with your other foot.

1. Sit up straight. Put your feet together, flat on the floor.
2. Press your affected foot inward against your other foot.
3. Then place the heel of your other foot on top of the affected foot. Push up with your affected foot against the heel of your other foot. Your muscles will tighten, but your affected foot should not move up.

• Hold for about 6 seconds, and then relax.
• Repeat 8 to 12 times.
• It's a good idea to repeat these steps with your other foot.

• Hold for about 6 seconds, and then relax.
• Repeat 8 to 12 times.
• It's a good idea to repeat these steps with your other foot.