Use these exercises to increase ankle range of motion after injury.
All exercises (except The Alphabet) should be performed in sitting with your legs fully extended, knees straight, out in front of you.
Dorsiflexion
1)Pull your foot back toward you (while keeping knees straight) by moving your ankle. Continue until either discomfort is felt or you can no longer pull your foot back.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times
Plantar flexion
1)Push your foot forward away from you (while keeping knees straight) by moving your ankle. Continue until either discomfort is felt or you can no longer bend your foot forward.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times
Inversion
1)Turn your foot inward by moving your ankle. Continue until either discomfort is felt or you can no longer turn your foot inward.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times
Eversion
1)Turn your foot outward by moving your ankle. Continue until either discomfort is felt or you can no longer turn your foot inward.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times
The Alphabet
1)Sit on a chair with your foot dangling in the air or on a bed with your foot hanging off the edge
2)Draw the alphabet one letter at a time by moving the injured ankle and using the great toe as your "pencil."
