All functional exercises for sports rehabilitation need to be performed only if there is a clear diagnosis. What is commonly referred to as a “broken foot” may be a strain of a ligament in the ankle joint, or a tear or severe rupture. It could also be a traumatic synovitis. It may also be a focal cartilage injury. It could also be a fracture or bone fracture of the inner or outer or posterior ankle —— or it could be a combination of several injuries at the same time. Without determining the type of injury, it is not possible to determine what functional exercises are appropriate. Assuming there is a cartilage injury at the time of the “broken foot”, then regular heel raises can be very effective in increasing the strength of the calf triceps and improving ankle stability. However, lifting the heel requires the ankle joint to bear all the weight, which may also stimulate the damaged cartilage, so that the pain and inflammation do not subside well. So, if you have already broken your ankle, or even if you break your ankle frequently, how can you rehabilitate it to avoid recurrence? To improve the muscle strength around the ankle joint, to enhance the stability of the ankle joint, to strengthen the proprioception, the coordination of the lower limbs and the whole body, etc., etc., requires comprehensive exercises and strengthening. Let’s start with the most basic, safe and least stimulating exercises. No weight-bearing muscle strength exercises around the ankle joint: resistance “hook foot”: sitting on the bed, leg straight, one end of the leather band fixed in the head of the bed, etc., the other end on the toes, resistance rubber band to complete the “hook foot” action. Resistance “taut foot”: sitting on the bed, leg straight, one end of the leather band in the hand fixed, the other end set on the toes, resistance to rubber band resistance to complete the “taut foot” action, that is, the toes to step down hard. Resistance inversion: sit on the bed, leg out, under the knee pillow, so that the leg to maintain a slightly flexed position. Knot the leather band into a circle at the toe. Resistance rubber band resistance, the right foot to the left, the left foot to the right force. (Note that only the calf force to let the foot have action, and do not let the leg to force caused by the action of the hip and thigh) resistance of external rotation: sit on the bed, leg out, under the knee pillow, so that the leg to maintain a slightly flexed position. Knot the leather band into a circle over the toe. Resist rubber band resistance force to separate the toes. (Note that only the calf force to let the foot have action, and do not let the leg to force caused by the hip and thigh action) Depending on the situation, you can choose different exercises. For example: static exercises, performed at a pain-free angle to avoid excessive stimulation causing swelling and pain. Against the resistance of the leather band, the muscles are tensed and then held without relaxation until exhaustion for 1 time. 5-10 times / group, 30-60 seconds rest between groups, 2-4 groups of continuous practice. Or: power exercises, against the resistance of the hamstring to complete the action, and at the most force to maintain 2 seconds peak contraction for 1 time, 20-30 times / group, 30-60 seconds rest between sets, 2-4 sets of continuous practice. The magnitude of the action: If there is limited joint mobility, the angle is not enough, you can adjust the strength of the belt, not too tight resistance is too large, just provide a light resistance direction, more emphasis on the magnitude of the action, to improve muscle strength at the same time improve joint mobility. If it is a ligament injury, do not move with a large range of motion, so as not to overstretch the ligaments, causing pain and causing new injuries. To complete a movement, the muscles should be tensed and held at an angle that does not cause pain for an appropriate amount of time. If the joint feels significant pain after the plyometric exercise, ice can be applied for 10 minutes. Note, however, that only partial ice is applied to the joint.