Ankle stretches?

mochaphobic

Back in college I sprained my ankle and have re-sprained it again along with multiple strains since then. The last doctor I saw said walking would help keep it stable but I really want to be able to jog without pain and swelling. I do ankle circles and stretch my calves by flexing my foot forward and back but is there something else I could be doing to strengthen and loosen my ankles so that I can add jogging into my day? Even low impact aerobics is difficult ~ there is very little flexibility with that one side and it hurts and swells up after just a short time.

PinkEarthMama

Do you have a gym that has a wobble board?

Write the alphabet using your big toe as a pointer... twice a day.

Get a resistance band, and google " physiotherapy ankle "

Put a dishtowel on a vinyl/hardwood/smooth floor and use JUST your toes to scrunch the towel.

Calf raises - start with both feet, heels off the edge of a step. Gently pull up to your toes. Relax, letting heels dip back below the level of the step. From there, raise again onto your toes. When this becomes easy, do it on just the bad foot.

Stand one one foot - look up down left right etc etc. No more than 1 minute.

Yoga poses on one foot ( , Dance, tree etc )

I had two ankle surgeries over the summer and these were some of the exercises I was given.

mochaphobic

Thanks! Some of these I can definitely do. Hopefully they'll strengthen it enough to stop the swelling.