Ankle Alphabet to Create New Pathways

Slowly and deliberately stretch and squeeze the muscles of the ankle through the alphabet. You can spell the full alphabet in large capital letters or simply write your name. This exercise will strengthen your ankles and develop new pathways in your nerves to get the messages from your brain to your feet.


  1.  Sit straight up in a chair with good back support. Rest your leg on a second chair or footrest.
  2. Point your toe outward then slowly write the alphabet one letter at a time. Write as slowly as you can, stretching to your full range of motion. Write through the alphabet as far as you can using your full range of motion or as large as it is comfortable.. This movement should come from your foot and ankle, not your hip or knee.
  3. Write the alphabet with the other foot.
  4. Complete this exercise with both feet two times a day or ask to your physical therapist how often to repeat exercise ____ times per day.
  5. If the messages aren’t getting from your brain to your toes, practice, exercise, practice some more to develop new pathways in your brain.

Moving off the path.

We can easily understand the nerve pathways in our brain with the analogy of a path in the woods. As we hike to a destination on the same path it gets well worn and recognizable. The more we chose to travel that path, the more effortless and comfortable it becomes.

If a storms hits and knocks a tree across the path, we’ll need to venture off the path to get around the obstacle. As we continue down the new path regularly, over time it will become as smooth and comfortable as the original path.

With active Multiple Sclerosis we may regularly need to create new pathways! Have you needed to try, what was the outcome?


About our Co-Founder: With a bachelors in Social Work, Linda is 53 years old, happily married with eight children and 17 grandchildren. Diagnosed with MS in 1995 and now having accepted and truly embraced her new reality, Linda has created She is dedicated to proving that joy can be chosen while living with Multiple Sclerosis. Linda specializes in helping others, especially those with MS attain the lifestyle, independence and happiness amid living with MS.


  1. this is great. Love your site. Stumbled upon it from someone who asked to follow me from Greek MS group on twitter lol. Just what I needed was feeling a little isolated since being pushed out of my job early.

    • I’m glad you stopped to visit! I totally understand how we isolate ourselves! I think that social media is a fabulous way to help with isolation~ yet we still need to get out of the house. It’s unfortunate that you are no longer able to work. Life is such a journey, finding what we are able to do, what we want to do and embracing it, defining our New Reality is a process. What has caused you to be pushed out of you job early?
      ps. What do people call you?

  2. Thank you for sharing! My incredible Wellness journey at fb/harmonyhouseorenda Supernutrition resolved my many problems and it just keeps getting better.

    • Debbi~
      I’d love it if you’d be willing to write a guest post to share with our visitors the information of the Supernutrition! If you’re willing, contact us with the tab on the top of the home page~

  3. Great tip, and an example of how information can be passed on from physio to patient to other end users. I have been practising spelling out “HOPE”, but now I need a rest!.


    • Peter~
      HOPE is perfect for me! After the pneumonia in December and a trip to Florida last week, I’ve done just a little regular exercise~ HOPE is a challenge! I’m ready to get strong again, after my nap 🙂

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