Lower Extremity Physical Therapy Exercises.pdf

Ankle Rehabilitation Program

Kenneth A. Jurist, M.D.

Joseph H. Guettler, M.D.

Kenneth Soave, Director of Physical

Therapy Services

P ERFORMANCE

O RTHOPEDICS

Ankle stretches:

Ankle Dorsiflexion:

With your foot relaxed, use your

hands to gently move your ankle

into a position where your toes are

pointed up. Continuing moving the

ankle until you feel a stretch. Hold

this stretch for 30 seconds.

Ankle Plantarflexion:

With your foot relaxed, use your

hands to gently move your ankle into

a position where your toes are

pointed down. Continuing moving

the ankle until you feel a stretch.

Hold this stretch for 30 seconds.

Ankle Inversion:

With your foot relaxed, use your

hands to gently move your ankle

into a position where your ankle is

rolled out and the bottom of your

foot is facing in towards your other

foot. Continuing moving the ankle

until you feel a stretch. Hold this

stretch for 30 seconds.

Ankle Eversion:

With your foot relaxed, use your

hands to gently move your ankle into

a position where your ankle is rolled

in and the bottom of your foot is fac-

ing out to the side. Continuing mov-

ing the ankle until you feel a stretch.

Hold this stretch for 30 seconds.

Ankle Rehabilitation Continued

Ankle Strengthening:

Towel Scrunches:

Begin with a towel flat on the floor, and take your sock and shoe off. Start at the end clos-

est to you and scrunch the towel with your toes, continue grabbing the towel with your

toes and scrunching it until you reach the end of the towel. Once you reach the end of the

towel, begin doing the same thing in the opposite direction, so that you are pushing the

towel with your toes. Once you reach the end of the towel, lay the towel flat again and

this time start at the left side of the towel. This time you grab the towel with your toes

and pull it to the left. Once you reach the end of the towel do the same thing in the oppo-

site direction, this time pulling the towel to the right side.

Pulling towards you

Pushing away from you

Starting Position

Ending Position

Starting Position

Ending Position

Ankle Rehabilitation Continued

Theraband exercises:

Ankle Plantarflexion:

Start by tying the theraband around a table leg. While

seated on the floor wrap the other end of the theraband

around your foot. Position your body so that your leg is

straight in front of you and the table leg where the theraband

is tied is behind your ankle (you are sitting next to the table

leg). Make sure that the theraband is over the ball of your

foot and push forward (i.e. pushing down on the gas). Do 3

sets of 10 repetitions several times per day.

Starting Position

Ending Position

Ankle Dorsiflexion:

With the theraband still in place, position your body so that your

leg is straight in front of you and the table leg where the thera-

band is tied is in front of your ankle (you are sitting facing the

table leg). Make sure that the theraband is over the top of your

foot and pull backward. Do 3 sets of 10 repetitions several times

per day.

Starting Position

Ending Position

Ankle Rehabilitation Continued

Ankle Eversion:

With the theraband still in place, po-

sition your body so that your affected

leg is straight in front of you and fur-

thest from the table leg where the

theraband is tied. Make sure that the

theraband is wrapped around the top

of your foot (close to your toes) and

pull out away from your body. Do 3

sets of 10 repetitions several times

per day.

Start position

End position

Ankle Inversion:

With the theraband still in place, po-

sition your body so that your affected

leg is straight in front of you and

closest to the table leg where the

theraband is tied. Make sure that the

theraband is wrapped around the top

of your foot (close to your toes) and

pull in towards your other foot. Do 3

sets of 10 repetitions several times

per day.

Start position

End position

Ankle Rehabilitation Continued

Alphabet exercise:

With your sock and shoe off, hang your

foot over the edge of a table and write

the alphabet with your big toe. You can

first write the alphabet in all capital let-

ters, then repeat with lower case letters.

Repeat several times.

Balancing exercises:

While standing on your affected leg, lift

your unaffected foot to knee level. You

can extend your arms out to the side to

help you balance. You should balance

on the affected leg for one minute. If

this is too easy, you may do the same

thing with your eyes closed. Once that

gets too easy, you may progress to bal-

ancing and leaning (i.e. trying to throw

yourself off balance and then steadying

yourself). Repeat this exercise several

times per day.

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