Ankle Exercises

Check the movement you have in the ankle. If it is painful do not commence range-of-motion exercises. Ask your physiotherapist for the specific exercises you should be doing.
If there is no pain start some active exercises:

1 Bend the foot up towards you and down away from you.
Repeat.

2 Bend the foot in and out sideways.
Repeat.

If the exercises can be done without pain continue with:

1 Foot circles. Draw a circle in the air with your ankle. Go clockwise then anti-clockwise.
Repeat.

2 Draw the alphabet or write your name in the air with your big toe and ankle.
Repeat.

If the last exercises did not give you any problems, then continue with the following:
1 Towel exercises.

2 Pick-up-towel exercises.

3 Toe-raisers with both feet progressing to toe-raises with just the injured foot.

For a complete set of warm up exercises please consult your Physiotherapist.

Questions or Comments? hillside.physiotherapy.clinic@shaw.ca