Ankle Range-of-Motion Stretching Exercises

The ankle serves as a hinge between the leg and foot, supporting the weight of the entire body. Composed of three bones, it has full extension and flexion, making it susceptible to injury. Performing range-of-motion exercises strengthens and maintains full rotation of the ankle, preventing injuries and speeding recovery of sprains and muscle tears.

Write the Alphabet

• Hang your foot off the edge of a bed or sofa, keeping the rest of your leg fully supported. Use your toes to "write" the letters of the alphabet in midair. If this is a bit too boring, draw pictures, numbers or crazy sentences. This exercise works the ankle in all areas, relieving the pain of fractures and sprains by easing tension and increasing its range of motion. Keep your injured leg straight throughout the exercise and don't allow your hips to roll.

The Stork

• Stand up with your legs close together, toes facing forward. Raise the heel of your uninjured foot up from the floor and bend it 90 degrees backward, making both knees meet. Hold the position for at least one minute without leaning or supporting yourself on anything. This allows full body weight to fall on the injured ankle, but be careful. If you start squirming or stand at an odd angle, this exercise could worsen your ankle's range of motion. If looking for an added kick, rise up and down on the toes of the injured leg.

Increase Resistance

• Grab resistance tubing and sit down on the floor. Stretch your injured leg out straight in front of you and point your foot toward the ceiling. Place the tubing at the ball of your foot, well away from the arch, and keep your back straight. Pull the tubing toward your body and stop when tension builds. Hold the stretch for 10 seconds and release. After five seconds, repeat the exercise, striving to stretch further than the time before. As the ankle strengthens, push back toward the band.

Rise Up

• Stand up and place your legs together. Roll forward, heel to toe, and rise up toward the ceiling. Stand at full height for two to three seconds and then slowly lower your heels. Stop 1 inch above the ground and hold the position, allowing tension and pressure to build in the lower calf muscles of your legs. Count to 10 before lowering yourself to the ground. Rest for five seconds and then repeat the exercise. Hold onto a chair or wall if you are having trouble maintaining balance.