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Ankle injuries are defined by the kind of tissue bone, ligament, or tendon that's damaged. The ankle is where three bones meet the tibia and fibula of your lower leg with the talus of your foot. These bones are held together at the ankle joint by ligaments, which are strong elastic bands of connective tissue that keep the bones in place while allowing normal ankle motion. Tendons attach muscles to the bones to do the work of making the ankle and foot move, and help keep the joints stable.

Injuries Occur in Any Moment

An ankle injury occurs when the ankle joint is twisted too far out of its normal position.  Most ankle injuries occur either during sports activities or while walking on an uneven surface that forces the foot and ankle into an unnatural position. The unnatural position of the ankle in high-heeled shoes or walking in unstable, loose-fitting clogs or sandals is also a factor that may contribute to ankle injuries. In addition to wearing faulty footwear, an ankle injury can happen as a result of:

There are Several Types of Strengthening Exercises

Following an ankle sprain, strengthening exercises should be performed once you can bear weight comfortably and your range of motion is near full. The easiest to begin with are isometric exercises that you do by pushing against a fixed object with your ankle.

Once this has been mastered, you can progress to isotonic exercises, which involve using your ankle range of motion against some form of resistance. Below show isotonic exercises performed with a resistance band, which you can get from your local therapist or a sporting goods store.

Place your ankle in the "down and in" position against a fixed object such as a couch.
Hold this position for a count of 10.
Repeat 10 times.

Do This Exercises

You should perform the following stretches in stages once the initial pain and swelling have receded, usually within five to seven days. First is restoration of ankle range of motion, which should begin when you can tolerate weight bearing.

Once ankle range of motion has been almost or completely restored, you must strengthen your ankle. Along with strengthening, you should work toward a feeling of stability and comfort in your ankle, which orthopaedic foot and ankle specialists call proprioception.

Consider these home exercises when recuperating from an ankle sprain. Perform them twice per day.

While seated, bring your ankle and foot all the way up as much as you can.
Do this slowly, while feeling a stretch in your calf.
Hold this for a count of 10.
Repeat 10 times.