Partial weight-bearing exercise

The ankle has one of the most critical weight-bearing joints in the body. Learn more about weight-bearing exercises.

Health professionals see an estimated two million people for ankle sprains, strains, and fractures each year. Many people will experience chronic ankle instability.

Therefore, it is crucial to strengthen and stretch the ankle after an injury to reduce the risk. Your physiotherapist (PT) can help you choose the best ankle exercises for your condition. Your PT can guide you in your rehabilitation and help you gain ankle mobility and strength.

Review the ankle exercises below to help the ankle recover—Check in with your healthcare provider or physiotherapist before starting any ankle training.

Non-Weight Bearing Dorsiflexion

Ankle dorsiflexion is the movement of bending the ankle up towards the calf. Doing this movement can help you regain the ability to walk normally again. How to do the exercise:

  • Straighten the knee.
  • Just move your ankle, pointing your foot back towards your nose. Continue until you feel discomfort or can not tilt it further back.
  • Hold for 15 seconds.
  • Return to and repeat five times.

Non-weight bearing Plantar Flexion

Plantar flexion is the movement to point the ankle down and away from you. To get a range of motion (ROM) using this exercise:

  • Straighten the knee.
  • Just move your ankle, pointing your foot forward. Continue until you feel discomfort or can not proceed with it anymore.
  • Hold this position for 15 seconds.
  • Return to a neutral position.
  • Non-Weight Bearing Inversion

Inversion refers to the direction of pointing the ankle inward toward the center of the body. To do this exercise:

  • Move only the ankle and keep the toes pointed up, turning the foot inwards. The sole should face the other leg. Continue until you feel discomfort or can no longer turn your foot inward.
  • Hold this position for 15 seconds.
  • Return to a neutral position.

Non-Weight Bearing Eversion

Eversion is the movement to move the ankle to the leg’s outer (lateral) part. Perform this exercise to get outward sign in the ankle:

  • Move only the ankle and keep the toes pointed up. Turn the foot outwards, away from the other leg. Continue until you feel discomfort or can no longer turn your foot outward.
  • Hold this position for 15 seconds.
  • Return to a neutral position.

Related articles:

Is walking a weight-bearing exercise

Is walking a good exercise for weight loss

References

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