How to do it
No equipment needed - just a bit of space.
Sit or lie down with your injured leg supported straight out in front of you, ideally raised on a cushion so your foot is above hip height.
- Slowly point your foot away from you, as if pressing down a car pedal.
- Then pull your toes and foot back up towards your shin, as far as is comfortable.
- Move smoothly between the two positions, keeping the movement at the ankle only.
Form cues
- Your knee and thigh stay still - only the ankle and foot move.
- Work through as much range as you can without sharp pain.
- Keeping the leg raised while you do this helps drain the swelling.
Common mistakes
- Rushing - slow, full movements shift more fluid than fast tiny ones.
- Doing it with the leg hanging down, which lets swelling pool.
Safety: Stop and message your physio if the ankle becomes much more swollen, hot, or painful, or you cannot put any weight through it.