Ankle Exercise With a Rockerboard

Ankle injuries or operations can leave your ankle weaker and less limber, but you can regain strength ad flexibility with a simple home exercise program. With exercise your ankle will probably recover more quickly and be less prone to re- injury, and you may even be able to return to sports that involve pivoting and jumping. To start your program, you or a friend can follow some easy carpentry instructions and build a rockerboard that you will use to strengthen your ankle muscles (figures 1 and 2).

A B

Figure 1 To build a rockerboard, cut two pieces from 3/4 in. plywood, one piece a 12 in. square (figure A), and the other piece a 12 in. diameter circle (figure B). From the circular piece, form the rockers and the center brace, by making two parallel cuts 4 in. from opposite edges. Trim the center piece to a 7 in. by 3 in. rectangle to use as the brace. Glue the brace in the middle of the square, and screw the curved rockers to the platform and the brace. Be sure to countersink the screws.

C D

Figure 2 The completed rockerboard, with rockers and brace in place (C), and correct side up, ready for use (D).

Exercise Schedule

For the best results, you should perform the exercises daily.

Getting Ready

Before using the rockerboard, be sure that it will not slip out from under you during exercising. Always use the device on a safe, nonskid rug or carpet - never on a linoleum floor.

At first you may need ankle support such as an elastic bandage or an ankle brace, if your physician instructs you to. Later, though, it is best to perform the exercises without any ankle supports, to let your ankle move freely.

Practicing

While seated (Figure 3-A), practice the two sets of ankle movements (range of motion exercises), on the rockerboard. The forward-and-back exercises work the muscles in the front and back of your ankle (Figure 3-B). The side-to-side exercises work the muscles on either side of your ankle (Figure 3-C). A cycle of the exercise is one forward-and-back motion, or one side-to-side motion. Before moving on to the standing exercises, you should be able to complete 20 cycles of each range-of-motion exercise, painlessly, and feel confident in your ability to control the motion of the rockerboard.

A B C

Figure 3 For seated practice with the rockerboard, sit on a sturdy chair with the injured foot flat on the rockerboard (Figure 3-A). The rockerboard should be on a nonskid surface. Perform the range-of-motion exercises (Figures 3-B and 3-C),as follows: To perform the forward-and-back exercise (Figure 3-B), place the rocker board on the floor with the opening between the rockers facing forward. Place your foot flat on the rockerboard, parallel to the rockers. Press down and forward with the ball of your foot as far as you can, then lower your heel as far as you can. These two motions make up one exercise cycle. To do the side-to-side exercise (figure 3-C), place the rockerboard on the floor with its rockers perpendicular to your foot, so that your ankle can rock from side-to-side. Each inside-to-outside motion completes one cycle. Only your ankle should move --- your knee should not move up and down, or from side-to-side.

Moving Stage-by-Stage

After adequate practice, move on to the standing exercises (Figure 4). At each of the four exercise stages, you will gradually work up to 20 cycles of the two range-of-motion exercises. Move to the next stage only when you have good control through 20 repetitions. Some discomfort during the exercises is normal, but if it persists 15 minutes or more after doing the exercises, back up to the previous stage, or consult Herrick Clinic.

The four stages of exercise differ only in the amount of pressure you apply to the rockerboard. Press the injured foot and ankle down on the rockerboard with approximately the pressures given below:

Stage 1. 1/4 your body weight

Stage 2. 1/2 your body weight

Stage 3. 3/4 your body weight

Stage 4. All your body weight

To learn what these pressures will feel like, you can practice applying the appropriate pressure on the bathroom scale before starting a new stage. For example, for Stage 1, press hard enough to get the scale to display 1/4 your body weight (if you weigh 160 lbs. Press hard enough to make the scale read 40 lbs.)

 Figure 4

The four stages of standing are all performed in the same position. Stand with the injured ankle on the rockerboard, the uninjured ankle on a stable platform beside the rockerboard. The platform should be approximately 4 in. high, level with the rockerboard. For balance, hold on to the backs of one or two chairs. Then perform the forward-and-back and side-to-side exercises

After Rehabilitation

After 20 cycles at the forth stage becomes easy, you can probably resume more vigorous activity. Continue to use the rockerboard once each month to test your regained ankle strength.

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