A n k l e E x e rc i s e s

If you have no improvement after one week, contact your physician.

This patient handout was produced by the Camino Medical Group Department of Orthopedics for the purpose of better assisting

our patients with their recovery. It is important that you follow the directions your physician has prescribed in order to benefit from

the rehabilitation process.

T H E   A L P H A B E T S  

Exercise 1

1.     While seated with the edge of the heel on the floor,

draw the entire alphabet one letter at a time by

moving the injured ankle and using the great toe as

the “pen”.

2.     Do two sets of (A-Z), two to three times a day.

D S H I E L D   W I P E R 

Exercise 2

1.     Sit with the foot flat on the floor and facing straight

ahead.

2.     Rotate the affected foot to mimic a windshield wiper

blade: Pivot the foot outward and touch the inside

edge of the foot to the floor (A)

3.     Rotate it inward and touch the outside of the foot to

the floor (B).

4.     Do two sets of 10 to 15

repetitions, two to three

times a day.

S I N G L E   L E G   S TA N D                   

p a r t i a l   w e i g h t - b e a r i n g 

Exercise 4

1.     Stand while placing one

hand on a table.

2.     Shift some of the weight to

the injured foot for 15

seconds.

3.     Increase the time spent on

the injured foot by 15

seconds until you can stand

for 45 seconds.

4.     Gradually increase the

amount of weight supported

by the injured foot until full

body weight is used.

5.     Do two sets of 10 to 15   

repetitions, two to three

times a day.

E V E R S I O N   A N D   I N V E R S I O N   I S O M E T R I C S 

Exercise 5

Eversion

1.     (A) Stand and place the outside of the injured foot

against a table leg or door jamb.

2.     Push outward with the foot for 2 to 3 seconds.

3.     Do two sets of 10 to 15 repetitions, two to three times a

day.

 

E X E R C I S E   B A N D - E V E R S I O N   A N D   I N V E R S I O N 

Exercise 6

Eversion

1.     Sit with the involved leg straight.

2.     Tie a loop in an elastic exercise band(Theraband*) and attach the other

end to a heavy object such as a table leg.

3.     Place the loop around the ball of the foot (A).

4.     Rotate (evert) the foot away from the table leg and return to the starting

position (1 repetition).

5.     Do not rotate the leg to do the exercise.

6.     Do two sets of 10 to 15 repetitions, two to three times a day.

Inversion

1.     (B) Reverse the position of the exercise band.

2.     Rotate (invert) the foot inward, away from the table leg.

3.     Do two sets of 10 to 15 repetitions, two to three times a day.

G A S T R O C N E M I U S   S T R E T C H 

Exercise 7

1.     Place the injured foot behind the uninjured foot and

keep the back knee straight, with the heel firmly

planted on the floor.

2.     Lean forward against a wall so that you feel a stretch

in the calf farthest from the wall.

3.     Hold for 30 seconds.

4.     Do two sets of 10 to 15 repetitions, two to three times

a day.

E U S   S T R E T C H 

Exercise 8

1.     Stand with the injured foot in front of the other foot.

2.     Bend the knee of the back foot and lower your body

toward the floor without letting the back heel rise off

the floor.

3.     You should feel the stretch in the lower calf of the

back leg.

4.     Do two sets of 10 to 15 repetitions, two to three times

a day

S I N G L E   L E G   S TA N D   S TA N D I N G 

C A L F   R A I S E   ( f u l l   w e i g h t - b e a r i n g ) 

Exercise 9

Single-leg stand

1.     Stand with the injured foot

on the floor and the other

leg bent at the knee and off

the floor (as shown for the

standing calf raise).

2.     Maintain full weight on

injured leg for 30 seconds.

3.     Do two sets of 10 to 15   

repetitions, two to three

times a day.

Standing Calf Raise

1.     Raise up on the ball of the

injured foot

2.     Return the heel to the floor.

3.     Weight is supported only on

the injured side.

4.     Do two sets of 10 to 15 repetitions, two to three times

a day.

S I N G L E   L E G   S TA N D   W I T H   A 

T O W E L 

Exercise 10

1.     Roll a towel into a strip 4

inches wide, 1 to 2 inches

high, and 12 to 18 inches

long.

2.     Stand with the injured ankle

on the towel as for the     

single-leg stand (exercise 4).

3.     Hold for 30 seconds.

4.     Do two sets of 10 to 15   

repetitions, two to three

times a day.

L AT E R A L   S T E P  

Exercise 11

1.     Place a rolled towel on the ground and stand with

both feet to one side of the towel (A).

2.     Step over the towel with the injured ankle (B) and

remain on one foot (C).

3.     Reverse the process and step over the towel in the

opposite direction.

4.     Increase speed as pain will allow.

5.     Do two sets of 10 to 15 repetitions, two to three

times a day.

L AT E R A L   B O U N D 

Exercise 12

1.     Place a rolled towel on the ground and stand with

both feet to one side of the towel (same as Lateral

Step starting position).

2.     Hop over the towel and land on the right foot.

3.     Then, hop back over the towel and land on the left

foot.

4.     Gradually increase speed and height of bound as

comfort allows.

4.     Do two sets of 10 to 15 repetitions, two to three

times a day.