"Patients who have had a significant ankle injury often feel they are performing at a lower level than they were before the injury—even if they aren't," says Dr. Kennedy. "They come to feel it's a weaker part of their body. And the only solution is to make them feel it can become the strongest part of their body, with these exercises. At the core of these exercises is balance. You know, life is balance; balance is life. It's not just in your ankle, but it's a good place to start."
Check out 14 exercises to fix any problem you have.
Your Ankle-Saving Workout
—By Laura Roberson, Men's HealthThese exercises help your brain monitor your ankle's position and improve balance, says KyungMo Han, Ph.D., A.T.C., C.S.C.S., of San Jose State University, who designed the routine. Do this every other day for 4 weeks. For each exercise, complete 3 sets of 15 repetitions. Secure one end of a 6-foot band of elastic tubing with foot straps below the lowest hinge on a door, slightly higher than ankle height. Attach the strap around the bony part of your uninjured ankle.
1. Front Pull
Stand with your back to the door, and then step away until the tubing is stretched to a comfortable level of resistance. Place your free foot 2 to 3 feet in front of the other one, your free foot's toes digging in, knee slightly bent, heel lifted. Draw the tethered foot forward until it's about 2 to 3 inches in front of your free foot. Slowly return to the starting position.
2. Back Pull
Face the door. Stand on your free foot, knee slightly bent, toes digging in, heel slightly lifted. Start with your tethered foot 1 to 3 inches in front of your free foot. Pull your tethered foot backward 2 to 3 feet, extending at your hip and knee. Touch your toes to the ground, heel flexed, before slowly returning to the starting position.
3. Crossover
Stand with your uninjured side facing the door, with your feet just beyond shoulder width and your hips and knees slightly bent. Keep your free foot firmly planted while crossing the tethered foot across your body. When it reaches the other side of your planted foot, touch your toes to the floor; slowly return to the starting position.
4. Reverse Crossover
Repeat the crossover exercise, but this time with your injured side facing the door.