How to Do Ankle Twists

Perform rehabilitative ankle twists as part of a routine physical therapy exercise. The twists not only restore injured ankles but they also help to prevent ankle sprains, one of the most commonly reported sports injuries. Follow the steps below either after an ankle sprain to relieve ankle and foot pain or before any physical workout.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Chair with cushioned back and swivel bottom
• Table with cushions about 1 inch higher than the chair's seat

1. Position the chair so that the end of its seat touches the edge of the table. Sit in the chair, resting the upper torso against the cushioned backrest.

2. Rest one leg on the table. Extend the leg as much as possible, bending the knee slightly. Slowly point the toe outward and down. Repeat five times, stopping when the movement becomes painful.

3. Move the foot so that the toe points inward to the left. Hold the toe as far to the left as possible without feeling any strain. Maintain the inward down position for five seconds.

4. Return the toe back to the normal resting position. Move the foot so that the toe points outward to the right. Hold this position for five seconds.

5. Begin to rotate the foot from the ankle. Start by pointing the toe inward to the left. Gradually move so that the toe moves in a complete circle, ending at the resting position. Repeat circles five times on each leg.

6. Switch back to the first leg. Point the toe away from the body and outward so that you stretch out the upper foot. Hold for five seconds. Repeat stretching with the other leg.

7. Move the table and allow both legs to dangle in front of the chair. Repeat twists in Steps 3 to 6 on each foot.

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