Ankle and Foot Exercises

Ankle Circles

Ankle circles and the ankle alphabet move the ankle in all directions without weight on it. They are used early after sprains, fractures and surgery to reduce stiffness and swelling, and are a good morning routine for stiff ankles.

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What it does

Early movement limits stiffness and helps pump away swelling. The alphabet version combines all ankle directions in a way that is easy to remember.

You will often see it in our programmes for ankle sprain, ankle fracture and ankle dislocation, and it features in our sports physiotherapy programmes.

How to do it

Sit or lie with the leg supported and the foot free to move.
Circles: slowly rotate the foot in large circles, 10 clockwise and 10 anticlockwise.
Alphabet: trace the letters A to Z in the air with your big toe.
Keep the movement at the ankle, not the knee.

How much

10 circles each way or one alphabet, 3 times a day.

Common mistakes

Moving the whole leg.
Rushing through small movements.

Stop and check with us if

Pain and swelling increase sharply, or you can't bear any weight after injury.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

When can I start after a sprain?

Usually within the first couple of days, within a comfortable range.

Is the alphabet exercise useful for fractures?

Once your surgeon or doctor permits ankle movement.

Related treatments

Sports

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.