Best 6 Physiotherapy Exercises for Ankle Pain and Injury in Joints

Nov

17 
2011

An estimation of more than 2 million people are already facing pain in their ankle joints and this has addressed a serious health issue to all by becoming one of the most common neurological disorders – Ankle pain.

Taking good care of your injured ankles is almost critical, as injury can highly reoccur again if neglected. Hence it is essential to strengthen your muscles around your ankle by practicing some physiotherapy exercises at home so as to enhance on the joint support and avoid the chances of reinjuring your ankle again.

When practicing these exercises at home, estimate your limit and perform the workouts carefully at a moderate pace that is best at your comfort level. Try repeating these exercises 5 – 10 times during each workout session and push your limit further once your condition improves.  While performing the non-isometrics exercises, do remember to tie a Theraband to your table leg and place your feet in the loop so as to enhance on the difficulty level. Alternatively, you can use a long towel as a replication of Theraband.

Here are 6 physiotherapy exercises to strengthen your ankle muscles:

Isometrics Strengthening Exercises

  1. 1.    Eversion Isometrics
  • Place your injured foot against a table leg facing out while seated.
  • Push your foot outwards the object that is against to your foot (take note that your ankle joint should not move) to perform a muscle contraction.
  • Hold for 15 seconds and relax for 10 seconds.
  1. 2.    Inversion Isometrics
  • Place the injured foot inwards against a table leg or closed door.
  • Push your foot inwards towards the object against your foot (take not that your ankle joint should not move) causing a muscle contraction.
  • Hold for 15 seconds and relax for 10 seconds.

Non-Isometrics Strengthening Exercises

  1. 3.    Dorsiflexion
  • Working only on your ankle by pointing your foot backwards to your nose (while performing this workout, keep your knees straight). Continue until you feel discomfort or can’t tilt it back any further.
  • Hold this position for 15 seconds.
  • Return to neutral position.
  1. 4.    Plantar flexion
  • Moving only your ankle, point your foot forward (while keeping knees straight). Continue this workout until you feel discomfort.
  • Hold for 15 seconds and return to neutral position.
  1. 5.    Inversion
  • Moving only your ankle and keep your toes up with your foot facing inwards. Make sure that your sole is facing your other leg while performing this workout. Continue until you feel discomfort or when you can no longer turn your foot inwards.
  • Hold for 15 seconds and return to neutral position.
  1. 6.    Eversion
  • Moving only your ankle and keeping your toes up with your foot facing outwards. Continue until you feel discomfort or when you can no longer turn your foot outwards.

Hold for 15 seconds and return to neutral position.

Need consultation? Our professional orthopaedic specialist, Dr. Kevin Yip, has more than 20 years experience. Be assured that you will be receiving professional treatments that suit your needs.

Call +65 9734 3087, Request a callback or Send us a message.


6 comments

  • Md. Monir Hossain said:

    Jun 04, 2013 4:03 am

    My mom got severe pain in her ankle when she got into sleep and thus she had to woke up. Is there any solution?

    • rachel replied:

      Feb 15, 2016 7:07 pm

      Is it now so bad that she wakes up in the night because of the pain, or does she feel any tingling? (tingling prob is a nerve) If she injured herself then you first take some rest and slow and steady do these exrecises to see if it works. Im not an expert though and if it keeps up, then go to and expert and ask them.

  • Ateen said:

    Jul 24, 2013 1:15 pm

    Is there SMS one I New Delhi ?

  • Anthony said:

    Oct 14, 2015 8:58 am

    I’m a kid,and I don’t know if it’s normal for me but my ankle hurts, but I also think it’s because I’m running to much

  • narendiran said:

    Apr 22, 2016 12:21 pm

    I’m an athelet ( longjumper ) I have an inner ankel pain and plz tell me some recovery tips for that and is their any foods to consume and tablets???

  • Ethan said:

    Oct 18, 2016 10:01 am

    is this exercises valid in India??

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