Things You'll Need:
- Exercise bands
- Something to hold on to (a countertop, table, bar)
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Step 1
The first thing to do is often the most difficult. You have to rest for a while. Relieve as much pressure from the ankle as possible, which means sitting and elevating the ankle. While this may seem impossible for some it is absolutely vital to recovery. Failure to do so could result in further injury.
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Step 2
Once your ankle has had some time to rest (this could be a day to several weeks depending upon the extent of the injury) it's time to start exercising it--very slowly. The first exercise requires an exercise band. Place the band around the ball of your foot. Hold both ends of the band and pull it so the band is taut. Then slowly push the band with the ball of your foot and toes. Release the point and repeat. This exercise works your ankle joint and may or may not be difficult at first. Do any many reps as your ankle can take without too much discomfort.
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Step 3
Stand with your hands on a countertop, table, bar, or the back of a chair. Place your feet in first position, heels touching, toes pointed outward. Rise up slowly on your toes, this is an eleve. Do several eleves, as your ankle permits.
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Step 4
After you have done work with both the exercise bands and several successful sets of eleves, it's time to move on to releves. These are just like eleves except you plie (bend your knees) before you rise. Releves require a "punchier" movement, like a spring as you spring to your toes. Do several sets of these to strengthen your ankle.
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Step 5
As your ankle becomes stronger begin to do eleves and releves on one foot (your injured ankle). When you are able to do these correctly and without pain, your ankle is on its way to a full recovery as you are able to hold all of your weight on a single ankle.
