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Recovering from an ankle ligament tear requires a structured approach to restore strength, mobility, and stability. Here are the top five exercises to aid in your rehabilitation.
1. Ankle Alphabet (Range of Motion) - Sit or lie down with your leg extended. Move your foot in the air, tracing the alphabet with your toes.Repeat 2-3 times per day.
2. Towel Scrunches (Strengthening) - Sit on a chair with a towel flat under your foot. Use your toes to scrunch the towel toward you. 3 sets of 10 reps per foot.
3. Heel-to-Toe Walk (Balance & Coordination) - Walk in a straight line, placing your heel directly in front of the opposite toe. Keep your balance and repeat for 10 steps.
4. Calf Raises (Strengthening) - Stand on a flat surface, feet hip-width apart. Slowly rise onto your toes, then lower back down.Perform 3 sets of 10 reps.
5. Resistance Band Exercises (Strength & Mobility) - Loop a resistance band around your foot and hold the ends. Move your foot up, down, left, and right against resistance. Perform 3 sets of 10 reps in each direction.
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