Buy the sprained ankle worksheetOur feet and ankles can get stiff and have decreased range of motion for many different reasons including ankle sprains, ankle strains, ankle osteoarthritis, plantar fasciitis, surgeries, and overuse injuries. These active range of motion (AROM) exercises will help loosen up your feet and ankles!

The first exercise is going to be the ankle alphabet. Try to only move at your ankle, keeping the rest of your leg in one spot.  You can do uppercase, lower case, and even spell out words. The next exercise is an ankle pump.  You are going to pull your toes up at your ankle, and then push down like you are pushing on a pedal. This is dorsiflexion and plantarflexion.  You can prop your ankle up on something if you want, but keep your heel free to move around.

The last one is an in and out movement, almost like a windshield wiper. Again, try to just move at your ankle and not your whole leg. This is inversion and eversion at the ankle.