Ankle Arthritis Starter Exercise Guide

1. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

2. Gentle Ankle Range of Motion

What it helps: Eases motion back into the ankle so it stays supple, within the limits your surgeon sets.

How often: 2-3 sets of 10, as directed.

1. Seated, slowly point your foot down and bring it back toward neutral.
2. Gently move the foot side to side.

Tip: Stay within a comfortable, pain-free range — avoid forcing the foot.

3. Calf Stretch

What it helps: Keeps the calf and Achilles supple, easing tension through the ankle and the arch of the foot.

How often: 3 sets of 20–30 sec hold, daily.

1. Stand facing a wall, hands on the wall, surgical leg back.
2. Keep the back knee straight and heel down, and lean forward until you feel a stretch in the calf.
3. Then bend the back knee slightly to stretch a little lower.

Tip: Keep the stretch gentle and steady — no bouncing.

4. Ankle Alphabet

What it helps: Moves the ankle through its full range while you trace each letter — restoring motion in every direction.

How often: 1-2 sets of A–Z, a few times a day.

1. With the leg supported, slowly "draw" each letter of the alphabet using your big toe.
2. Move from the ankle, keeping the leg still.

Tip: Move within a comfortable, pain-free range.

5. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

6. Ankle Dorsiflexion (Stretch & Strengthen)

What it helps: Restores the foot-up range and strength the ankle needs for walking, stairs, and squatting — a common stiff spot that, when freed, makes movement smoother.

How often: 2–3 sets of 12–15 / hold 20–30 sec, daily.

1. Stretch: in a lunge with the back foot flat (or with a band around the forefoot), gently draw the foot up toward the shin until you feel a stretch in the calf and back of the ankle.
2. Strengthen: with a band giving resistance, pull the foot up toward you, then lower slowly.
3. Keep it smooth and comfortable.

Tip: Good foot-up range is key for walking, squatting, and stairs.

7. Heel Raises

What it helps: Strengthens the calf and steadies your balance, rebuilding the push-off that drives walking.

How often: 2-3 sets of 10-15, once or twice a day.

1. Stand holding a counter.
2. Rise up onto your toes.
3. Lower slowly.

8. Resistance Band Ankle Eversion & Inversion

What it helps: Strengthens the muscles that turn the foot in and out — the side-to-side stabilizers that protect the ankle from rolling and keep it steady on uneven ground.

How often: 2–3 sets of 12–15 each, most days.

1. Sit with a resistance band looped around the foot. For eversion: anchor the band on the inner side and turn the sole outward against it, then return slowly.
2. For inversion: anchor on the outer side and turn the sole inward against the band.
3. Keep the lower leg still — the motion is at the ankle and foot.

Tip: Controlled, light resistance.

About Ankle Arthritis

What the condition is, how it's usually managed, and what to expect — read the Ankle Arthritis guide.

Recovery reading

• Bunion Surgery Recovery
• Achilles Tendon Surgery Recovery
• Ankle Fracture Surgery Recovery
• Walking After Foot Surgery
• All Foot & Ankle recovery guides