5 exercises designed to enhance ankle mobility following a fracture

Imagine slipping on a staircase, twisting your ankle during a casual walk, or encountering a slippery floor – each scenario evokes discomfort and pain. An ankle sprain, seemingly minor to some, unfolds as a world of agony for those who experience it. It’s not just about the physical pain; it’s the challenges that accompany it. An ankle fracture, also known as a posterior malleolus fracture, occurs at the back of the tibia at the ankle joint level. Treatment options abound, ranging from surgical interventions to nonsurgical methods like leg casts and bone repositioning. However, these treatments often disrupt ankle mobility during the healing process. To regain lost ankle mobility and return to normal activities, we present five simple ankle mobility exercises tailored for those recovering from a fracture.

Exercises to Enhance Ankle Mobility

If you’ve recently experienced an ankle fracture and are seeking guidance to regain optimal function now that the fracture has healed, this article is tailored for you. Your therapist may recommend various exercises to alleviate pain and enhance ankle strength. Below are some rehabilitation exercises aimed at improving mobility, strength, and overall function of your ankle joint post-fracture. It’s essential to consult your doctor or physiotherapist before starting any exercise regimen, as they are well-versed in your specific condition.

1. Flexibility Exercises

To enhance flexibility in the healing ankle, incorporating gentle flexibility exercises like the towel calf stretch is crucial. This exercise targets the muscles at the front of the ankle and the back of the leg, aiding in flexibility post-fracture. Follow these instructions to perform the ankle calf exercise:

• Sit upright on the ground and have a towel nearby.
• Wrap the towel around the toe of your affected foot.
• Hold the ends of the towel with both hands, positioning them above your knees.
• Gently pull the towel backward while simultaneously bringing your foot forward.
• Maintain this position for 15 to 30 seconds, then release.

2. Motion Exercises

Motion exercises are often recommended by physiotherapists to improve range of motion as you recover from a cast removal. These exercises typically involve moving the foot in various directions to work the ankle joint.

One common motion exercise is the ankle alphabet, which helps improve motion and mobility in the injured ankle. Here’s how to perform it effectively:

• Sit upright on a chair with your back straight and erect.
• Extend your affected foot in front of you while keeping your knee straight.
• Imagine your toe is a pen and begin to draw the alphabet in the air.
• Deliberately and slowly trace each letter, both uppercase and lowercase.
• Repeat this exercise regularly to promote ankle mobility and flexibility.

3. Balancing exercises

An ankle fracture can disrupt your overall balance, leading to a noticeable decrease in stability. To regain your balance and return to normal function, it’s essential to incorporate balancing exercises into your routine. One effective exercise is the single-leg standing exercise, which helps improve ankle stability. Follow these steps to perform it effectively:

• Stand upright with both feet together.
• Use a chair or platform in front of you for extra support and stability if needed.
• Lift one foot off the ground and balance on the other foot for as long as you comfortably can.
• Gently place your lifted foot back onto the ground and repeat the exercise with the other leg.
• Aim to gradually increase the duration of time you can balance on each leg to enhance ankle stability and overall balance.

4. Strengthening exercises

After prolonged immobilization in a cast, you may experience weakness and soreness around your ankle. This is common after any fracture, and your physiotherapist may recommend strengthening exercises to rebuild muscle strength post-recovery. Utilizing tools like resistance bands can aid in strengthening the ankle joint. Follow these steps to perform ankle strengthening exercises:

• Sit on the floor with your back straight.
• Place a rolled-up towel under your ankle for support.
• Secure an elastic band around the ball of your foot.
• Hold both ends of the band and gently push your ankle forward, pointing your toes.
• Hold this position for 10 to 15 seconds, then slowly return to the starting position.
• Repeat this exercise for 10 repetitions to gradually strengthen the muscles around the ankle joint.

5. Walk

As you transition from bed rest to resuming daily activities, walking becomes crucial for restoring normalcy. It’s considered one of the best exercises, especially for increasing ankle mobility. However, how you begin walking again depends on the severity of your injury. Your therapist may recommend the use of assistive devices initially to support your walking efforts. The ability to walk independently again hinges on the extent of your injury and the progress of your healing over time.