Ankle Strengthening Exercises

 

 

  • Step Ups

Begin one a short step and slowly step up in a controlled manner while focusing on contracting the muscles of the foot, ankle and leg. Turn around and slowly step down in the same manner. Repeat 20 times several times per day.

 

 

  • Towel Curls

While seated and bare foot, place a small towel on a smooth surface in front of you. Grab the towel with your toes. Keep you heel on the ground and curl your toes to scrunch the towel as you bring it toward you. Let go and repeat until you've moved the towel to you. Repeat the action in reverse to push the towel away from you.

 

 

  • Isometric Exercises

Gently push against an immovable object in four directions of ankle movement up, down, inward, outward. Hold 5 seconds and repeat 10 times, several times a day.

 

 

  • Tubing Exercises

Use elastic tubing to create gentle resistance as you move through a full range of motion. Wrap the elastic band around the ball of the injured foot and resist the band as you move your ankle up, down, inward and outward. These exercises incorporate the four movements of the foot: inversion, eversion, plantar flexion and dorsiflexion. Perform 3 sets of 15 repetitions for each movement.

 

 

  • Toe Raises

Stand with your heel over the edge of a step. Rise up on the ball of your foot, hold for 3 seconds and slowly lower your heel to the start position. Repeat 20 repetitions several times a day.

 

 

  • Heel and Toe Walking

Walk on your toes for 30 seconds. Switch and walk on your heels for 30 seconds. Build up to one minute on toes and heel alternate for 5 to 10 minutes. Perform several times per day.

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