Ankle exercises

Exercise 1: Ankle Pumps (Simple)

Good for:

Improving ankle mobility and circulation post-surgery.

Targets:

Calf muscles, ankle joint.

Equipment Needed:

None, just a comfortable position.

Instructions:

Sit or lie down with your leg extended.
Gently point your toes away from you (as if pressing on a gas pedal), then flex your foot back towards your shin.
Perform 15-20 repetitions, focusing on a smooth motion.
Repeat 2-3 sets on each ankle.

Progression:

If this becomes easy, hold the flexed and extended positions for a few seconds before releasing.

Post-Exercise Feel:

You’ll feel your ankle and calf muscles activating. If it becomes painful or your ankle swells, stop and contact your physiotherapist.

Precautions:

Perform slow and controlled movements. Avoid overextending your ankle. Stop if you experience sharp pain or swelling.

Exercise 2: Towel Stretch (Simple)

Good for:

Stretching the calf muscles and Achilles tendon to improve ankle mobility.

Targets:

Gastrocnemius, soleus, Achilles tendon.

Equipment Needed:

Towel or strap.

Instructions:

Sit on the floor with your legs extended in front of you.
Loop a towel or strap around the ball of your foot, holding the ends in both hands.
Gently pull the towel towards you, feeling a stretch in the back of your lower leg.
Hold for 20-30 seconds, then relax.
Repeat 2-3 times on each side.

Progression:

As your flexibility improves, hold the stretch for up to 40 seconds.

Post-Exercise Feel:

You’ll feel a stretch along your calf and Achilles tendon. Stop if the stretch becomes painful or too intense.

Precautions:

Avoid pulling too hard on the towel or overstretching. If you feel pain in your ankle or calf, ease off immediately and consult your physiotherapist.

Exercise 3: Eccentric Heel Drops (Moderate)

Good for:

Strengthening the calf muscles and Achilles tendon after ankle surgery.

Targets:

Gastrocnemius, soleus, Achilles tendon.

Equipment Needed:

A step or sturdy platform.

Instructions:

Stand on the edge of a step with the balls of your feet on the step and your heels hanging off the edge.
Raise both heels together, lifting your body upward.
Slowly lower one heel below the level of the step, keeping the movement controlled and feeling a stretch in your calf.
Use both feet to raise back up to the starting position.
Repeat on the opposite side.
Perform 10-12 repetitions on each side, working up to 2-3 sets.

Progression:

To make it more challenging, add ankle weights or hold the lowered position for a longer duration (e.g., 5-10 seconds).

Post-Exercise Feel:

You’ll feel your calf muscles working and stretching. If you experience any sharp pain, particularly around the Achilles tendon, stop and consult your physiotherapist.

Precautions:

Ensure the step or platform is stable and secure. Perform the movement slowly and avoid bouncing. Stop immediately if you feel sharp or unusual pain, especially in the Achilles tendon.

Ankle exercises

Exercise 1: Ankle Pumps (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 2: Towel Stretch (Simple)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

Exercise 3: Eccentric Heel Drops (Moderate)

Good for:

Targets:

Equipment Needed:

Instructions:

Progression:

Post-Exercise Feel:

Precautions:

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