The best ankle strengthening exercises to practice after an injury involve movements where you push against something rather than use resistance, like an exercise band. That requires more range of motion and ability to bear weight. Move up to more advanced exercises when you’ve conquered the basics.
To start off, try putting your ankle against the side of a couch, pointed down and inward. Hold for 10 seconds and repeat 10 times. Try the same thing, but point your ankle up and outward.
Next, push down on an object for 10 seconds and repeat 10 times. Pull up on the object, hold for 10 seconds, and repeat 10 times.
After you feel strong enough, try using the resistance band. Put the band behind the ball of your foot and pull toward yourself while pushing your forefoot against it. You can also tie the band to an object, loop it around the top of your foot, and pull toward you.
These exercises are just one piece of the recovery puzzle. Visit McDowell Orthopedics & Podiatry Group in Carmichael, CA, by calling (916) 961-3434 to make an appointment with Dr. Brian McDowell and Dr. Gavin P. Ripp.