Best Physical Therapy Exercises For Healed Broken Ankle

Broken bones affect your ability to perform daily activities, typically requiring 4 to 6 weeks of immobilization as they heal. A broken ankle can be particularly frustrating because it also affects your ability to walk. Once the bone has healed, you may require physical therapy to improve movement and strength in your ankle, as well as your ability to walk and balance. Physical therapy may last several months, depending on your activity level prior to injury.

1. Calf Stretch (Knee Straight)

For this exercise, you will need a towel.

  • Sit with your affected leg straight and supported on the floor. Your other leg should be bent, with that foot flat on the floor.
  • Place a towel around your affected foot just under the toes.
  • Hold one end of the towel in each hand, with your hands above your knees.
  • Pull back gently with the towel so that your foot stretches toward you.
  • Hold the position for at least 15 to 30 seconds.
  • Repeat 2 to 4 times a session, up to 5 sessions a day.
2. Calf Stretch (Knee Bent)

For this exercise, you will need a towel. You will also need a pillow or foam roll.

  • Sit with your affected leg straight and supported on the floor. Your other leg should be bent, with that foot flat on the floor.
  • Place a pillow or foam roll under your affected leg.
  • Place a towel around your affected foot just under the toes.
  • Hold one end of the towel in each hand, with your hands above your knees.
  • Pull back gently with the towel so that your foot stretches toward you.
  • Hold the position for at least 15 to 30 seconds.
  • Repeat 2 to 4 times a session, up to 5 sessions a day.
3. Standing Soleus Stretch
  • Stand facing a wall with your hands on the wall at about chest height.
  • Keep your injured leg back with your heel on the floor.
  • Keep the other leg forward with the knee bent.
  • Turn your back foot slightly inward (as if you were pigeon-toed).
  • Bend your back knee slightly and gently lean into the wall until you feel a stretch in the lower calf of your injured leg.
  • Hold the stretch for 15 to 30 seconds.
  • Return to the starting position.
  • Repeat 3 times.
4. Ankle Range Of Motion
  • Sit or lie down with your legs straight and your knees pointing toward the ceiling.
  • Point your toes on your injured side toward your nose, then away from your body.
  • Point your toes in toward your other foot and then out away from your other foot.
  • Finally, move the top of your foot in circles.
  • Move only your foot and ankle.
  • Don’t move your leg.
  • Repeat 10 times in each direction.
  • Push hard in all directions.

 

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