--- title: Ten Easy Physio Exercises to Fix Ankle Injuries description: Ten Easy Physio Exercises to Fix Ankle Injuries - CSC Pain Relief Blog | Helping Canadians move better and feel stronger image: https://info.orthocanada.com/hubfs/Ankle_Exercises/Alphabet_Ankle_Exercise.jpg --- [![OrthoCanada](https://info.orthocanada.com/hs-fs/hubfs/logo-blog-1.jpg?width=308&name=logo-blog-1.jpg "OrthoCanada")](https://info.orthocanada.com/media-centre) # Media Centre & Blog - Products - [Personal Protective Equipment](https://www.orthocanada.com/en/ppe-personal-protective-equipment) - [Clinic Supplies](https://www.orthocanada.com/en/clinic-supplies) - [Small Exercise Products](https://www.orthocanada.com/en/elastic-exercise-bands-excercise-balls-and-excercise-mats) - [Modalities](https://www.orthocanada.com/en/therapeutic-modalities-electrotherapy) - [Therapy Equipment](https://www.orthocanada.com/en/therapy-equipment) - [Braces, Supports & Pillows](https://www.orthocanada.com/en/braces-orthopedic-supports) - [Exercise Equipment](https://www.orthocanada.com/en/exercise-equipment) - [Diagnostic Tools](https://www.orthocanada.com/en/diagnostic-tools) - [Education](https://www.orthocanada.com/en/academy) - Solutions - [Clinic Set Ups](https://www.orthocanada.com/en/clinic-set-ups) - [Hospital Rehab](https://www.orthocanada.com/en/hospitals-rehab-needs) - [Seniors Rehab](https://www.orthocanada.com/en/seniors-residence) - [Clinic Set Ups](https://www.orthocanada.com/en/clinic-set-ups) - [Offers / Deals](https://www.orthocanada.com/en/offers) - [News](https://www.orthocanada.com/en/news) - [Visit OrthoCanada.com](https://www.orthocanada.com/) ## Latest Stories Search this site on Google S [![Tammy Boucher, BSc. 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I bet that one word fully described your life with ankle pain for the past few days? No matter which type of ankle injury you may have - I’m sure you want to get rid of the pain so you can get your freedom back! To manage discomfort, you've tried following RICE: Rest, [Ice](https://www.orthocanada.com/en/cold-and-hot-therapy), Compression, Elevation. You've even purchased an [ankle brace](https://www.orthocanada.com/en/ankle-braces) but you're still in pain. Now what? There's tons of research showing that a combination of physiotherapy and exercise stop reoccurring ankle sprains and are effective in managing chronic ankle instability. I am fortunate enough to be a physiotherapist in Toronto and to be helping patients everyday with their aches & pain. The following 10 exercises are helpful for ankle injuries and can help you start feeling A LOT better. **1. Alphabet** Try writing the alphabet with your injured ankle. Doing this will increase the range of motion of your ankle and when done multiple times a day, will help in a speedy recovery! ![Alphabet](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/Alphabet_Ankle_Exercise.jpg?width=200&name=Alphabet_Ankle_Exercise.jpg "Alphabet") **2. Calf Stretch** Your calf muscle runs along the backside of your lower leg. When you go further down the leg, this muscle becomes the Achilles Tendon (the tendon located at the back of the ankle). Depending on the ankle injury and the length of time the joint was immobilized, this muscle can become quite tight. To stretch the calf and reverse the effects, stand on a stair with your heel off the edge. Let gravity and your body weight allow your heel to dip below the stairs edge. You should feel a stretch behind your leg. Alternatively, lean against a wall with the ball of your injured leg propped up on the wall. Lean forward and feel the pull in your calf muscle. Hold this for at least 30 seconds and repeat 3 times. ![Calf Stretch](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/Caft_Stretch_for_Ankle_Pain.jpg?width=200&name=Caft_Stretch_for_Ankle_Pain.jpg "Calf Stretch") **3. Dorsiflexion** While seated, pull your toes upwards, then lower your foot back to the ground. This exercises strengthens the muscles running down the front of your lower leg, and can help increase range of motion. To increase the difficulty of this exercise, use your non-injured foot to resist your injured foot from lifting off the ground. Do this exercises 20 times. ![Dorsiflexion](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/Dorsiflexion_for_Ankle.jpg?width=200&name=Dorsiflexion_for_Ankle.jpg "Dorsiflexion") **4. Chair Lunges** This exercise aims to increase flexibility in the ankle. Place your injured ankle on a chair. Your knee should be bent, and shift your bodyweight forward so your knee extends over your toes. You should feel the available range of motion in your ankle, then try to push a little bit further as long as there is no pain. Hold the end range for about 30 seconds. Repeat 3 times. ![Chair Lunges](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/Forward_Lunge.jpg?width=200&name=Forward_Lunge.jpg "Chair Lunges") **5. One Leg Stance** Balancing on your injured leg will help strengthen the stabilizers of the ankle and will help increase your proprioception. All you have to do is simply stand on your injured leg and balance there for 2 minutes, twice a day. To progress this exercise try closing your eyes, or tossing a ball up in the air, or standing on a pillow/uneven surface. ![One Leg Stance](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/OneLegStance_for_Ankles.jpg?width=200&name=OneLegStance_for_Ankles.jpg "One Leg Stance") **6. Calf Raises** This exercise is to strengthen the muscles at the back of your leg below your knee. Stand holding onto the back of a chair. Slowly rise up onto your toes, and then lower back to a standing position with feet flat on the floor. Repeat this 20 times. To increase the difficulty of this exercise, you can hold light weights, raise one leg at a time, or perform the exercise on stairs with your heels hanging off the edge (only half your foot on the stair).  ![Calf Raises](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/Caferaise.jpg?width=200&name=Caferaise.jpg "Calf Raises") **7. Resisted Eversion** Use a solid surface as resistance. Against the resistance, try and turn your foot outwards. Hold this for 15 seconds and then relax. Repeat 10 times. This exercise works on the evertors of the ankle.   ![Resisted Eversion](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/ResistedEversion.jpg?width=200&name=ResistedEversion.jpg "Resisted Eversion")  ** 8. Plantarflexion with Resistence** Put a piece of tubing/[Theraband](https://www.orthocanada.com/en/thera-band-2) under the ball of your injured foot. Keeping the resistance on, attempt to point your toe. Then return to neutral. Do this exercise 12 times for 3 sets. ![Plantarflexion with Resistence](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/Plantarflexion_for_ankles.jpg?width=200&name=Plantarflexion_for_ankles.jpg "Plantarflexion with Resistence") **9. Wobble Board Squats** To increase proprioception and balance, stand on a [wobble board](https://www.orthocanada.com/en/fitter-wobble-rocker-boards) and squat down in a slow and controlled manner. Then return to standing. Repeat this 10 times and do 3 sets. If you do not have access to a wobble board, perform the same movement on a pillow, or try on one leg.  ![Wobble Board Squats](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/Squats_for_ankle_pain.jpg?width=200&name=Squats_for_ankle_pain.jpg "Wobble Board Squats") **10. Bend and Reach** Stand on your injured leg and slowly reach down to the floor while extending your other leg  behind you. You should hinge forward at the hips and bend the supporting knee slightly. Then return to an upright position. Do this 10 times on each leg. To progress this exercise, place objects on the floor around you that you need to touch, or simply hold the position for a few seconds. ![Bend and Reach](https://info.orthocanada.com/hs-fs/hubfs/Ankle_Exercises/BendandReach.jpg?width=200&name=BendandReach.jpg "Bend and Reach") Please make sure you check with your [physiotherapist](http://blog.clinicsuppliescanada.com/painrelief/how-can-physiotherapy-help-you-feel-better) before starting these exercises, and don’t do any which increase symptoms or pain!  Research has proven that people who seek therapy early after an injury have shorter recovery periods and are 8 times less likely to develop chronic pain.      ![](https://static.hubspot.com/final/img/content/email-template-images/placeholder_200x200.png) ### Subscribe Email ### Popular Stories [Top 10 Physio Exercises for Knee Pain](https://info.orthocanada.com/media-centre/10-easy-physiotherapy-knee-pain-exercises) Apr 24, 2015 [Ten Easy Physio Exercises to Fix Ankle Injuries](https://info.orthocanada.com/media-centre/ten-easy-physio-exercises-to-fix-ankle-injuries) Jul 14, 2015 [Tingling hands, tight muscles and bad posture – the untold story of Thoracic Outlet Syndrome](https://info.orthocanada.com/media-centre/tingling-hands-tight-muscles-and-bad-posture-the-untold-story-of-thoracic-outlet-syndrome) May 24, 2019 ### Popular Tags [K-Tape](https://info.orthocanada.com/media-centre/topic/k-tape) [Shockwave Therapy](https://info.orthocanada.com/media-centre/topic/shockwave-therapy) [Sanctband](https://info.orthocanada.com/media-centre/topic/sanctband) [Clinical Operations](https://info.orthocanada.com/media-centre/topic/clinical-operations) [Dry Needling](https://info.orthocanada.com/media-centre/topic/dry-needling) [Knee Pain](https://info.orthocanada.com/media-centre/topic/knee-pain) [NuStep](https://info.orthocanada.com/media-centre/topic/nustep) [Opinion](https://info.orthocanada.com/media-centre/topic/opinion) [Ankle Pain](https://info.orthocanada.com/media-centre/topic/ankle-pain) [Athletic Tape](https://info.orthocanada.com/media-centre/topic/athletic-tape) [Clinic Finances](https://info.orthocanada.com/media-centre/topic/clinic-finances) [Clinic Startup](https://info.orthocanada.com/media-centre/topic/clinic-startup) [Clinic Supplies](https://info.orthocanada.com/media-centre/topic/clinic-supplies) [Crosspuncture](https://info.orthocanada.com/media-centre/topic/crosspuncture) [Cupping & Pressure Points](https://info.orthocanada.com/media-centre/topic/cupping-pressure-points) [Exercise](https://info.orthocanada.com/media-centre/topic/exercise) [MOBI](https://info.orthocanada.com/media-centre/topic/mobi) [Marketing](https://info.orthocanada.com/media-centre/topic/marketing) [Pediatric Physiotherapy](https://info.orthocanada.com/media-centre/topic/pediatric-physiotherapy) [Physiotherapy](https://info.orthocanada.com/media-centre/topic/physiotherapy) [Product Sales](https://info.orthocanada.com/media-centre/topic/product-sales) [Role Models](https://info.orthocanada.com/media-centre/topic/role-models) [Sales and Offer](https://info.orthocanada.com/media-centre/topic/sales-and-offer) [Sukha](https://info.orthocanada.com/media-centre/topic/sukha) [Testimonial](https://info.orthocanada.com/media-centre/topic/testimonial) [Thoracic Outlet Syndrome](https://info.orthocanada.com/media-centre/topic/thoracic-outlet-syndrome) [Torex](https://info.orthocanada.com/media-centre/topic/torex) [Volunteer](https://info.orthocanada.com/media-centre/topic/volunteer) [![9d174782-2058-4569-a34f-6d438e04c11e](https://info.orthocanada.com/hs-fs/hubfs/OC%20Shockwave%20Trial/9d174782-2058-4569-a34f-6d438e04c11e.jpg?width=340&name=9d174782-2058-4569-a34f-6d438e04c11e.jpg)](https://shockwavetraining.ca) [![BTL\_cover-2-1](https://info.orthocanada.com/hs-fs/hubfs/BTL_cover-2-1.jpg?width=368&name=BTL_cover-2-1.jpg)](https://info.orthocanada.com/btl-3-week-trial) [\< Previous Post](https://info.orthocanada.com/media-centre/10-easy-physiotherapy-knee-pain-exercises) ##### [Top 10 Physio Exercises for Knee Pain](https://info.orthocanada.com/media-centre/10-easy-physiotherapy-knee-pain-exercises) [Next Post \>](https://info.orthocanada.com/media-centre/sanctband-the-cleaner-band) ##### [Sanctband - The Cleaner Band](https://info.orthocanada.com/media-centre/sanctband-the-cleaner-band) **Follow us on Instragram!** If you are NOT a Healthcare Professional but have a question? 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