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.