New ankle pain exercises

These exercises are designed to gently support recovery from ankle pain. It's normal to feel some mild discomfort when you start.

A bit of discomfort during or after the exercises is okay - as long as it gradually improves and doesn't persist or worsen. Try to stay within your comfort zone and avoid pushing through sharp or intense pain.

As your confidence and movement improve, you can start to progress to exercises 4 to 7. These focus more on strengthening and are designed to help your ankle gradually build up tolerance for everyday activities again.

Stop or adjust the exercises if you experience a significant flare-up or any unusual symptoms. If your symptoms worsen or don't start to improve, please seek medical advice.

Sets and reps

Reps (repetitions): This means how many times you repeat a movement/ instruction in a row.

Example: if you bend and straighten your knee 10 times in a row that's 10 reps sets: this means a group of reps done together before you take a break.

Example: if you do 10 reps then rest, and then do another 10 reps - you have done two sets.

Active range of movement


	Sets: 3 Reps: 10-15 Freq: 3/4 times a day Sit or lie on a bed or sofa with your legs straight and your feet hanging over the edge Gently move your feet up and down - pulling your toes towards you, then pointing them away Repeat this movement slowly and steadily.

Heel raises


	Sets: 3 Reps: 10-15 Freq: 3/4 times a day Sit upright in a chair with your feet flat on the floor Lift your heels so you're up on your tiptoes, keeping your toes on the ground Slowly lower your heels back down, and repeat the movement.

Static holds / pushing down


	Sets: 1 Reps: 5 Freq: 3/4 times a day Hold: 5-10 seconds Add this exercise as symptoms allow Put a small ball against a wall and press the forefoot into the ball for the required time Do not bend the knee The ball can be replaced with a rolled pillow.

Static holds / pushing out


	Sets: 1 Reps: 5 Freq: 3/4 times a day Hold: 5-10 seconds Add this exercise as symptoms allow Sit on a chair with the outside of your foot placed against a wall. Push the outside of your foot against the wall without moving the foot. The wall will block any movement, but you will feel tension in your muscles and tendons Hold for the suggested time, rest and repeat.

Static holds / pushing in


	Sets: 1 Reps: 5 Freq: 3/4 times a day Hold: 5-10 seconds Add this exercise as symptoms allow Sit on a chair with the inside of your foot placed against a corner of wall Push the inside of your foot against the wall without moving your foot. The wall will block any movement, but you will feel tension in your muscles and tendons Hold for the suggested time, rest and repeat.