Have you been experiencing ankle pain? Ankle pain is a common symptom that can be indicative of many different causes. The ankle joint is part of a complex system that plays a critical role in the body. The ankle works to maintain stability and support the body’s weight. Physical therapy ankle exercises are designed to promote recovery from negative conditions and boost your ankle’s performance. Learning about the targeted ankle exercises a physical therapist may prescribe can help you understand why exercise is so important for recovery.
Top 7 ankle physical therapy exercises
- Ankle circles — Ankle circles can improve mobility and maintain joint flexibility. This can be especially helpful in treating conditions like arthritis in the ankle. To do this exercise, start by sitting or lying down. Extend one leg in front of you. Slowly rotate your ankle clockwise in a circular motion 10 or 15 times. Then, reverse direction so that your ankle rotates counterclockwise. Rotate the same number of times in each direction. You can switch ankles as you go.
- Alphabet writing — This exercise can be fun and great for your ankle health. Sometimes called “ankle alphabet,” this exercise promotes better neuromuscular control. A physical therapist may prescribe this exercise after an ankle injury to help you regain control and strength. You can start this exercise in either a lying or sitting position. Extending one leg, use your big toe to “write” the letters of the alphabet in the air. Repeat on both feet and see if you can trace each letter from A to Z.
- Calf raises — To do calf raises, start in a standing position. Hold your feet hip width apart. You can steady yourself on a stable surface for balance if needed. To begin, slowly lift your heels off the floor. Hold the position on your toes for a few seconds. After lowering, try to repeat this exercise 15 to 20 times. In addition to the ankle, this exercise is also excellent for engaging your calf and foot muscles.
- Heel slides — Heel slides are a great physical therapy ankle exercise for improving flexibility. After an auto injury or other impact, your ankle’s range of motion may be limited. This exercise can be helpful for restoring flexibility in an injured ankle. Begin by sitting on the floor with both legs extended in front of you. Next, slide your injured foot back toward your body, bending your knee as you do. Then slowly return your foot to the starting position. Keep your heel on the floor for the whole exercise. Try performing 15 to 20 repetitions in a session.
- Resistance band exercises — There are two popular ankle exercises that use resistance bands. The first is resistance band ankle flexion. As the name suggests, this exercise targets the ankle’s flexor muscles. To do this exercise, sit on a chair with your foot flat on the floor. Loop a resistance band around the ball of your foot. Then gently flex your foot. This should pull the band toward you. Return your foot to the starting position and repeat 15 to 20 times. The other popular resistance band exercise for ankles has the same starting position. Ankle eversion and inversion involves turning your foot against the band’s resistance. Start by turning your foot outward. Then turn your foot inward against the band. Perform 15 to 20 repetitions in each direction. This exercise targets the ankle’s medial muscles to improve stability.
- Towel scrunches — Towel scrunches, also called towel curls, may be recommended by physical therapists as an effective ankle strengthening exercise. With a small towel under your foot, sit in a chair with your foot flat on the towel. Use your toes to grip the towel, pulling it toward you. Release your grip and repeat around 20 times. This exercise works out muscles throughout your ankle and foot.
- Plantar fascia stretch — The plantar fascia is a connective tissue band that supports your foot arch. This stretch targets the plantar fascia as well as the calf and ankle muscles. Start sitting in a chair with one leg crossed over the other. Use your hand to gently pull the toes of the crossed leg toward the shin of the same leg. Pull until you feel stretching in the bottom of your foot; then hold for a few seconds and release. Physical therapists may recommend this exercise to boost strength in your ankle and the rest of your leg.
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