Strokes affect movement by damaging parts of the brain. As a result of lessened movement ability, the muscles in the body can atrophy, including the muscles in the ankles. The ankles are important for walking, as they connect the leg and foot. Use ankle strength exercises to nurse your muscle back to shape. Depending on the severity of your stroke, you may wish to modify these exercises to suit your own strength and abilities. Consult your physician before beginning any exercise program.
Ankle Dorsiflexion
Lie flat on your back, and lay a towel underneath your left calf. Keep your legs straight and relax by breathing deeply. Carefully point your toe out as far as you can. Hold this pose for 10 seconds or as long as you feel comfortable. Relax your foot for five seconds. Keep your breaths deep, slow and relaxed. These breaths will keep your body well-oxygenated. Pull your toes as far back towards your body as you can. Hold this pose for 10 seconds. If necessary, hold your foot with your hands. Relax your foot for five seconds. Do 10 reps of these with each leg. This exercise will help increase your ankle muscle strength.
Foot Inversion
Sit in a chair with your back straight. Turn your left foot toward your right foot as far as you can. Find your comfort zone, and move slightly beyond it. Don't go too far or you'll strain your muscles. Hold your ankle in this position for 10 seconds. Breathe deeply. Move your left food in the opposite direction as far as you can. Again, try to move just a little bit beyond your comfort zone. Hold this pose for 10 seconds. Move your foot back to a straight position. Do this exercise with your right foot. Alternate each foot for a total of 10 times per foot. This exercise will help increase your ankle's range of motion.
Ankle Circles
Sit in a chair. Keep your back pushed firmly against the back of the chair. Pick your left foot up in the air. Breathe deeply, and hold your foot in the air for five seconds. Slowly move your foot in a clockwise motion in the air. Do five circles before letting your foot relax. Lift your right food, and do the same exercise. Repeat five reps twice for each foot. This exercise will help increase your range of motion and build strength in your ankle. It is one of the more difficult exercises to do, as you must hold your leg up and move your ankle at the same time. It is also one of the most effective ankle exercises.
Table Stretches
Stand in front of a table with your hands on the table top. Your hands will help keep your balance during this exercise. Slowly raise yourself up to your tiptoes, with your heel held as high up in the air as you can manage. Hold this pose for 10 seconds. Lower yourself to the ground, and rest for five seconds. Lift your left heal, and hold it for 10 seconds, lowering again for five. Lift your right for the same duration and rest. Lift both of your heals for the same duration and rest. Make sure you alternate between left, right, and both heels for a total of 10 lifts for each. This exercise is the most demanding exercise on this list, so only do it after you have mastered the earlier exercises or feel strong enough to handle it.
Tags: your foot, with your, your ankle, your left, five seconds, Hold this
