Home Uncategorized Prehab: Strengthen Your Ankles – for people who have sprained or fractured them.. I have twisted, sprained, strained and broken my ankles, have cracked cartilage in one ankle, and have broken a bone or two in my feet as well as had surgery to tighten the ligaments holding my foot onto my leg. I have done most of these in physical therapy for my jacked up ankles and feet.