Safety First!
- Always clear new movements with your healthcare provider or physiotherapist.
- Listen to your body—gentle discomfort is okay, but pain is your red light.
- Move with control and focus; fast, sloppy reps can set you back.
Workout 1: “Easy Does It”—Immediate Post-Injury Movement & Circulation
Goal: Reduce swelling, restore gentle motion, and maintain blood flow.
Frequency: 2–3 times/day, as tolerated.
| Exercise | Description |
|---|---|
| Ankle Alphabet | Seated or lying, slowly “draw” the alphabet with your injured foot (all capital letters!). |
| Toe Point & Flex | Gently point toes away from you, then flex back toward your shin—slow and smooth. |
| Ankle Circles | Rotate ankle clockwise and counterclockwise—full, slow circles. |
| Towel Scrunches | Sit, place towel under foot, scrunch toes to gather towel toward you, release and repeat. |
| Gentle Calf Stretch | Sit with leg straight, loop towel around ball of foot, gently pull for a light stretch, hold. |
Why it works:
These movements promote healing by encouraging circulation, reducing stiffness, and reawakening basic ankle movement—no weight, no force.
Workout 2: “Build the Base”—Mid-Recovery Strength & Balance
Goal: Restore muscle, proprioception, and gentle standing control.
Frequency: 3–4 times/week, as comfortable.
| Exercise | Description |
|---|---|
| Seated Resistance Band Dorsiflexion | Loop band over top of foot, anchor other end, pull toes toward shin against resistance. |
| Seated Resistance Band Eversion/Inversion | With band looped sideways across foot, move foot outward (eversion) and inward (inversion) against resistance. |
| Standing Weight Shifts | Stand holding a chair/counter, gently shift weight side-to-side, then forward-back. |
| Double-Leg Heel Raises | Stand, lift onto toes, hold 2–3 seconds, lower slowly. |
| Static Single-Leg Stand | Stand on injured leg (if safe), hold up to 30 seconds, use support as needed. |
Why it works:
These moves rebuild foot and ankle strength, practice balance, and gently reintroduce weight-bearing—all necessary before higher-level motion.
Workout 3: “Ready to Roll”—Advanced Ankle Control & Return-to-Function
Goal: Prepare your ankle for dynamic movement and re-entry to sport or full activity.
Frequency: 3–4 times/week, progressing as tolerated.
| Exercise | Description |
|---|---|
| Dynamic Single-Leg Balance | Stand on one leg, gently turn head side to side, reach arms, close eyes, or stand on cushion for challenge. |
| Lateral Step-Overs | Step sideways over a small object or cone, leading with recovering foot, progressing to light hops as approved. |
| Single-Leg Heel Raises | Stand on affected leg, rise up onto toes, lower slowly—focus on stability. |
| Walking Lunges | Step forward into a lunge, keep ankle controlled—only as deep as pain-free. |
| Ankle “Hops” (if cleared) | Small, soft hops in place, progress to hopping side-to-side and forward-back as tolerated. |
Why it works:
These build advanced strength, stability, and functional control required for daily life, fitness, or sport—getting you truly “back on your feet”!
Quick FAQ
Can I speed up the process if I feel good?
Progress safely and only advance with your provider’s blessing. Patience now = fewer setbacks later!
What if some moves cause pain?
Stop, regress to easier moves, and ask your healthcare provider for advice before continuing.
How long does full recovery take?
Every injury is unique, but steady, stage-based progress helps ensure a solid, confident comeback.
Comments
0 comments
Please sign in to leave a comment.