With stabilization exercises for your ankle joint
Depending on the severity of the injury, there are different options for moderate training after ankle injuries during the rehabilitation phase: In the first block, you will find exercises that can be performed for minor traumas (e.g. twisting an ankle with stretched ligaments, swelling). This is followed by some exercises that are also suitable for serious injuries (e.g. torn ligaments, joint / bone injuries). If you carry out the training regularly after consulting a doctor or therapist, you can improve the stability and performance of your ankle and reduce the risk of re-injury.
Quickly to the right exercises:
Important information
- Unless otherwise recommended by a doctor or therapist, please adhere to the specified dosage information.
- If you experience discomfort during or after an exercise, stop the exercise. Please seek medical advice.
- Take your time and carry out the exercises carefully.
- Depending on the healing phase, you can perform the exercises with or without the strap.
Exercises after minor trauma
Mobilization
Flex and extend ankle in sitting position
Goal: Mobilization of the ankle joint
Starting position:Sit on the front edge of a chair and place both legs hip-width apart on the floor. Your thighs and lower legs should form a 90-degree angle.
Exercise:Bend and stretch your ankles by alternately lifting your heels and toes off the floor.
Dosage: 3 x 60 seconds
Strengthening
Lunge forward
Aim: coordination and strengthening of the foot muscles
Starting position:Stand with both legs hip-width apart on a firm surface.
Exercise:
- Take a lunge forward with one leg and keep your center of gravity in the middle of both legs.
- Then go back with your leg, return to the starting position and perform the movement with the other leg.
Dosage: 3 sets x 10 repetitions
Tap foot
Aim: coordination and strengthening of the foot muscles
Starting position:Stand with your feet hip-width apart on a firm surface and shift your weight onto one leg.
Exercise:
- Lift the other leg off the floor.
- Try to tap your heel as far forward as possible and your toes as far back as possible.
Dosage: 2 sets x 10 repetitions per leg
Squat
Aim: Strengthening the foot muscles
Starting position:Stand with both legs hip-width apart on a firm surface.
Exercise: Bend your knees with both legs and return to the starting position.
Dosage: 3 sets x 10 repetitions
Pointed toe stance
Aim: Strengthening the foot muscles
Starting position:Stand with both legs hip-width apart on a firm surface.
Exercise:
- Stand with both feet on tiptoe.
- Now shift your weight alternately from one foot to the other and lift the non-weightbearing foot off the floor.
Dosage: 3 sets x 10 repetitions
Exercises after severe trauma
Stabilization
Lift your knees
Aim: Coordination and stabilization of the ankle joint
Starting position: Stand with both legs hip-width apart on a firm surface.
Exercise:
- Lift the unaffected leg forward off the ground and hold it briefly.
- Stabilize the supporting leg only from the knee and ankle joint.
Note:
- Make sure your leg axis is straight.
- Keep your upper body still.
Dosage: 3 repetitions, hold for 20 seconds each
Lifting knees with aids
Aim: Coordination and stabilization of the ankle joint
Starting position: Place a soft surface (e.g. a folded towel or a folded mat) on the floor in front of you and stand on it with both legs hip-width apart.
Exercise:
- Lift your unaffected leg forward off the ground.
- Stabilize the supporting leg only from the knee and ankle joint.
Note:
- Make sure your leg axis is straight.
- Keep your upper body still.
Dosage: 3 repetitions, hold for 20 seconds each
Note: Only perform this exercise when you can perform the "knee lift" exercise without any problems.
Strengthening
Lift heels (seated)
Aim: Strengthening the calf muscles
Starting position:Sit on the front edge of a chair and place both legs hip-width apart on the floor. Place both hands on your knees.
Exercise:
- Apply light pressure to your knees with the balls of your hands.
- Lift both heels off the floor and push your knees upwards against the resistance of your hands (maximum 20 degrees).
- Hold the position briefly and lower your heels again.
Dosage: 3 sets x 15 repetitions
Heel lift (standing)
Aim:Strengthening the calf muscles and mobilizing the ankle joint
Starting position: Stand with the balls of both feet hip-width apart on a step or stepper. Keep your upper body straight.
Exercise:
- Slowly lower both heels towards the floor and push yourself back up evenly with both feet
Note: If necessary, hold on to the banister or a wall.
Dosage: 3 sets x 15 repetitions
Note: Only perform this exercise once you can perform the "heel lift (seated)" exercise without any problems.
Mobilization
Rolling (on exercise ball)
Goal: Mobilization of the ankle joint
Starting position:Sit with your upper body straight on the exercise ball and place both feet hip-width on the floor in front of you.
Exercise:
- Place both palms on your knees.
- Sitting on the exercise ball, slowly roll back and forth in a measured manner, bending and stretching your ankle joint (maximum 20 degrees)
Dosage: 3 sets x 15 repetitions
Exert pressure
Goal: Mobilization of the ankle joint
Starting position: Place a folded towel on the floor in front of you. Sit on the front edge of a chair and place both legs hip-width apart on the towel.
Exercise:
- Place both hands on your knees.
- Slowly push the towel back and forth with your feet. Bend and stretch your ankle joint (maximum 20 degrees).
Dosage: 3 sets x 15 repetitions
