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Ankle exercises

An ankle that keeps turning over — after a sprain, the balance has to be retrained.

How to workAfter a sprain the ankle looks recovered long before its sense of balance returns. Balance work is what prevents the next sprain.
See a doctor, not a stretch
Ankle pumps
टख़ना ऊपर-नीचे
  1. Sit or lie with the leg straight.
  2. Pull the toes towards you.
  3. Then point the toes away.
  4. Slow, and through the full range.
Where you should feel it: The ankle opening up, with light work in the calf.
20 reps, three times a day
Single leg stand
एक टाँग पर खड़े होना
  1. Stand near a wall or chair, one fingertip on it for safety.
  2. Lift one foot.
  3. Hold steady for 10 seconds.
  4. When that is easy, try it with the eyes closed — but keep the support within reach.
Where you should feel it: Constant small corrections at the ankle.
5 × 10 seconds each side, daily
Calf raise
एड़ी उठाना
  1. Hold something for support.
  2. Rise onto the balls of both feet.
  3. Hold two.
  4. Lower slowly.
Where you should feel it: Work in the calf and ankle.
15 reps × 2 sets
Heel drop on a step
सीढ़ी पर एड़ी नीचे
  1. Stand with the balls of the feet on a step, holding the rail.
  2. Rise up on both feet.
  3. Take one foot off and lower the other heel slowly, on its own.
  4. Lower over three or four counts.
Where you should feel it: Controlled load through the calf tendon.
10 reps × 3 sets, five days a week

Alongside

Keep the balance work going for at least six weeks after a sprain — it is the part people abandon early, and it is why sprains come back.

What this is for

Weak ankles

See also

Knee exercisesNeck exercisesShoulder exercisesLow back and sciatica exercisesHeel pain exercisesWrist and hand exercisesElbow exercisesJaw exercises