1. Health
You can opt-out at any time. Please refer to our privacy policy for contact information.

Ankle Exercises - A Complete Guide

By

Updated June 30, 2014

2 of 7

Range of Motion Exercises - Non Weight Bearing

Use these exercises to increase ankle range of motion after injury.

All exercises (except The Alphabet) should be performed while sitting on the floor or another flat surface with your legs fully extended, knees straight, out in front of you. Each exercise should be performed 10 times in a row.

Dorsiflexion

  1. Moving only your ankle, point your foot back toward your nose (while keeping knees straight). Continue until you feel discomfort or can't tilt it back any further.
  2. Hold this position for 15 seconds.
  3. Return to neutral position.

Plantar flexion

  1. Moving only your ankle, point your foot forward (while keeping knees straight). Continue until you feel discomfort or can't move it any further.
  2. Hold this position for 15 seconds.
  3. Return to neutral position.

Inversion

  1. Moving only your ankle and keeping your toes pointed up, turn your foot inward, so the sole is facing your other leg. 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.

Eversion

  1. Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either discomfort is felt or you can no longer turn your foot outward.
  2. Hold this position for 15 seconds.
  3. Return to neutral position.

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."

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.