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Exercises for patients following an acute ankle injury or operation

Patient information A-Z

General advice

To help us optimise your treatment, it is important that you have adequate pain relief. If you are suffering high levels of pain, please seek advice from your pharmacist or GP.

  • If the ankle is swollen, rest with the leg supported in elevation. A small amount of swelling and mild aches and pains are expected following an ankle operation or injury.
  • Using ice can help reduce pain and swelling. Wrap some crushed ice or a bag of frozen peas in a towel and apply to the ankle for 15 to 20 minutes. Repeat regularly until swelling subsides.
  • Do not use ice if you have any of the following conditions: Raynaud’s disease, arteriosclerosis, peripheral vascular disease, vasospasm, cryoglobulinemia, cold urticaria.
  • If you have cardiovascular problems or reduced skin sensation, seek advice from your physiotherapist before using ice.
  • Follow your doctor’s advice regarding how much weight to put on the foot. You will be able to gradually increase this as pain and swelling subside. You may need to use crutches for a short time to avoid limping.
  • If you have had an operation, keep wounds clean and dry. Do not soak in a bath until the wounds are fully healed. Wear a waterproof dressing to take a shower.
  • Do simple exercises (shown overleaf) to increase the range of movement in your ankle. Your physiotherapist will advise you on which ones are appropriate.
  • The following exercises should be performed . . . . times a day. If you are struggling with the exercises due to pain or swelling, reduce the repetitions to a manageable level.
  • If the ankle becomes hot, red or uncomfortably swollen please contact your GP.

Ankle exercises

1. Ankle circles

Rotate your ankle in a circle. Repeat . . . . times then change direction.

Illustration of foot tilting upwards with heel on floor

2. Ankle pumps

Bend and straighten your ankles briskly. If you keep your knees straight during the exercise you will stretch your calf muscles.

Repeat . . . . times.

Illustration of two feet with straightened ankles and pointed toes

3. Deep calf stretch

Stand with one foot in front of the other holding on to a support. Keep the feet pointing forwards. Bend both knees and let the weight of your body stretch your calf without lifting the heel off the floor. You should feel a stretch in the lower calf of the back leg.

Hold for . . . . seconds then relax.

Repeat . . . . times.

Illustration of a woman performing a deep calf stretch, holding on to the back of a chair in front of her, with her left leg in front and right leg behind, both slighty bent at the knees.

4. Calf stretch

Stand with one foot in front of the other holding on to a support with the leg to be stretched straight behind you, and the other leg bent in front of you. Lean your body forwards pushing the back heel towards the ground. You should feel the stretch in the calf of the straight leg.

Hold for . . . . seconds then relax.

Repeat . . . . times.

Illustration of woman performing calf stretch while holding on to the back of a chair in front of her, with her right leg straight out behind her and her left leg in front of her bent at the knee

5. Heel raises

Standing with support, push up on your toes.

Hold for . . . . seconds then lower your heels to the ground.

Repeat . . . . times.

Illustration of woman standing straight, holding on to the back of a chair in front of her while raising her heels off the ground

6. Calf stretch

Sit with towel or strap around foot. Pull top of foot toward your body so that you feel a stretch.

Hold for . . . . seconds then relax.

Repeat . . . . times.

Illustration of a person sat against a wall with their left leg bent and their right leg straight out in front of them with a towel looped around the foot and holding each end pulling backwards

7. Heel dips and raises

Stand on a step with both heels over the edge. Hold on to a support. Let the weight of your body stretch your heels towards the floor.

Hold for . . . . seconds. Then raise up onto tiptoes.

Hold for . . . . seconds.

Repeat . . . . times.

Illustration of a woman standing on a raised platform holding the wall and dipping / raising her heels off the edge of the platform.

8. Balance

Stand on one foot. Keep your balance.

Hold for . . . . seconds

Repeat . . . . times.

Illustration of a person balancing on their right leg with their left leg bent at the knee behind them

Pain relief

To help us optimise your treatment, it is important that you have adequate pain relief. If you are suffering high levels of pain please seek advice from your pharmacist or GP.

Further advice

Please be aware that this handout is to be used as a guide. If you find these exercises painful, please seek advice from your physiotherapist or GP.

Contacts

Please contact our reception on 01223 216633 to leave a message for your physiotherapist, or to enquire about appointments.

We are smoke-free

Smoking is not allowed anywhere on the hospital campus. For advice and support in quitting, contact your GP or the free NHS stop smoking helpline on 0800 169 0 169.

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Cambridge University Hospitals
NHS Foundation Trust
Hills Road, Cambridge
CB2 0QQ

Telephone +44 (0)1223 245151
https://www.cuh.nhs.uk/contact-us/contact-enquiries/