Ankle rehab exercises

Discussion in 'Health & Fitness' started by Hoons54, Apr 20, 2013.

  1. Hoons54

    Hoons54 Rookie

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    Can anyone recommend some ankle rehab exercises. It's been about 6 weeks and it feels weak and tight.
     
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  2. Povl Carstensen

    Povl Carstensen Legend

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    #2
  3. lobman

    lobman Rookie

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    Here's what my doc recommended--while sitting, raise your foot off the floor and trace all the letters of the alphabet in the air as if your big toe was a pen or pencil. This exercise takes the foot/ankle through virtually every possible movement.
     
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  4. Lips

    Lips Semi-Pro

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    Close your eyes, stand on one foot with the other off the ground....about two inches and in front of you and say the alphabet...Will strengthen ankle
     
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  5. charliefedererer

    charliefedererer Legend

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    If you can do them, agility exercises will strengthen the ankle -

    plus train to do sudden stops, starts and changes in direction.


    The reason I say "if you can do them" is that they will put way more stress on the ankle than passive exercises like the ones Povl Carstensen recommends above, and ones to start with after an injury.


    But if you can do these agility drills in a controlled session, when you get into a tennis match, your whole body can move in a coordinated fashion to minimize the stress on the ankles.

    USTA agiltiy drills: http://www.fhsgirlstennis.com/info/USTA_Movement_Training.pdf

    And you don't have to do these agility drills on the tennis court - they can be done in a gym, playing field or even your back yard.
     
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  6. Povl Carstensen

    Povl Carstensen Legend

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    Yes I guess my exercises are just basic flexibility/strength for the calves, ankles and feet. Notice that most of them can be done in the shower, brushing your teeth, standing in a line. But I think they helped me get more explosive, lighter, faster. Btw I made the programme at the point I stopped relying on inserts to solve my problems with feet, ankles, knees, etc.
     
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  7. SimonSays

    SimonSays New User

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    does sleeping with raised feet help?
     
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  8. LuckyR

    LuckyR Legend

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    Well, doing range of motion stuff for the tightness makes complete and total sense. You can strengthen the musculature that moves the ankle, but, of course the ankle itself has little musculature so can't be "strengthened" by exercise. It all depends on the source of the "weak" feeling. If there has been permanent damage to the ligaments in the ankle this is likely not fixable, but bracing can make up for that. If the feeling stems from weakness of the calves etc, then the exercises will help that.

    Good luck.
     
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  9. hansdansk

    hansdansk New User

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    Agree with lobman -- writing the alphabet forwards -- then backwards -- 2-3 times / day hugely helped strengthen my ankle/foot after a grade 1 sprain.

    also, dont be afraid to brace it up. I was very hesitant to play with a brace, but I actually really like it. Buy the best one you can afford -- at the minimum one that laces up and has cross-over straps for counter-stability.
     
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  10. JRstriker12

    JRstriker12 Hall of Fame

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    I spained my nakle really badly playing soccer a few years ago.

    Found that exercises with a theraband and balance training really helped get the ankle back to where it needed to be.

    This article demonstrates some of the theraband exercises.

    http://www.active.com/fitness/Articles/12_Ways_to_Build_Ankle_Strength_for_Top_Performance

    Also, the doctor had me work on my balance by standing on one foot, then making it harder by standing on one foot on a soft or uneven surface (a pillow for example.)
     
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  11. Hoons54

    Hoons54 Rookie

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    Thanks for all the replies
    I think I need to visit a doctor to make sure nothing else is damaged. It's been two months and still some soreness. I just hope it can be close to full recovery.
     
    #11
  12. RogueFLIP

    RogueFLIP Semi-Pro

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    As long as nothing's broken, ask for a referral for physical therapy when you see the doctor.
     
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