How to Do the Alphabet Exercise for Ankle Pain

A quick, easy to learn exercise that can ease ankle stiffness and pain from either injury or an ankle numbing sensation is the Alphabet exercise. This versatile method can also help strength-train ankles weakened by lack of use, for example, after a broken foot heals.

Difficulty: Easy

Instructions

1. Sit straight up in a comfortable chair with good back support. You may also use a comfortable recliner if it has enough back support. Rest your leg straight out on a second chair or coffee table. For best results, allow your foot to dangle over the edge.

2. Point your toe outward and then trace the letters of the alphabet one after another in the air. Begin with the lower case letters, making small movements.

3. Repeat the alphabet using uppercase or cursive letters and larger range of motion if it's comfortable to do so. You want to feel a stretching sensation but not pain. Adjust the size of the letters to change the range of motion until you find a comfortable fit. This will vary from person to person and also depend on the condition of your ankle.

4. Repeat this procedure using the other ankle.

5. Stretch healthy ankles using this exercise once or twice each day.

Tips & Warnings

• Use this exercise to increase circulation in a foot that has fallen asleep.
• Perform this exercise with an extended leg, if possible. If you can't sit down, for example, if you are in public and need to stretch your ankle, lean your back against a wall or post to help maintain your balance.
• Don't perform this exercise wearing heavy footwear such as winter boots. The added weight puts unnecessary strain on your ankle.
• People with injuries or other foot and ankle problems should consult a doctor before adding any exercise to their regimen.

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