How to Strengthen Your Ankle After a Fracture
Fractures can be a daunting experience, especially when it comes to the ankle, which is a critical joint for mobility and balance. If you have recently suffered an ankle fracture, it’s important to understand how to strengthen your ankle and prevent future injuries. Here are some effective strategies to help you recover and regain strength in your ankle after a fracture.
1. Follow Your Doctor’s Orders
After a fracture, it’s crucial to follow your doctor’s instructions meticulously. This may include wearing a cast, brace, or splint to immobilize the ankle and allow it to heal properly. Avoid putting any weight on the affected ankle until your doctor gives you the green light.
2. Engage in Physical Therapy
Physical therapy is a vital component of ankle fracture recovery. A trained therapist can guide you through a personalized exercise program designed to strengthen your ankle and improve its range of motion. Therapy sessions may include exercises like ankle pumps, range-of-motion exercises, and balance training.
3. Strengthening Exercises
As your ankle begins to heal, you can start incorporating strengthening exercises into your routine. Some effective exercises include:
- Heel Raises: Stand on the edge of a step and rise up onto your toes, then lower back down. Repeat for 10-15 repetitions.
- Ankle Circles: Sit or stand and move your ankle in circles, both clockwise and counterclockwise, for 10-15 repetitions.
- Resisted Ankle Dorsiflexion: Use an elastic band to provide resistance while pointing your toes up and down, for 10-15 repetitions.
4. Balance Training
Balance is essential for preventing future ankle injuries. Incorporate balance exercises into your routine, such as single-leg stands, tandem walking, and yoga poses that challenge your stability.
5. Wear Proper Footwear
Invest in supportive shoes with good arch support and a stable heel. This will help distribute your weight evenly and reduce the risk of another ankle injury.
6. Gradual Return to Activity
As your ankle strengthens, gradually return to your regular activities. Start with low-impact exercises and progress to higher-impact activities as your ankle becomes more stable.
7. Maintain a Healthy Weight
By following these steps, you can effectively strengthen your ankle after a fracture and reduce the likelihood of future injuries. Always consult with your healthcare provider before beginning any new exercise or treatment regimen.
