Once you have regained the motion and strength in your ankle, you should be ready for sporting activities, such as gentle jogging and biking, and build up from there. Be sure to check with your provider or physical therapist before increasing your activity level.
Proprioceptive exercises will improve your awareness of the position, location, orientation, and movement of your ankle. This is important to help avoid future ankle injuries.
A person performs demonstrations of each proprioceptive exercise.
Stand with your affected leg on a pillow. Hold this position for a count of 10. Repeat 10 times.
Next, stand on your affected leg with the resistance band around your unaffected leg. Bring your unaffected leg forward and then back to the starting position. Repeat 10 times. Start slowly and progress to a faster speed for a more difficult workout.
Finally, for a more advanced exercise, with the resistance band around your unaffected leg, swing your unaffected leg behind you and then back.