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One Leg Pillow Standing
Technique: Stand with your affected leg on a pillow Hold this position for a count of 10 Repeat 10 times Repeat on opposite side How Often? Twice daily...
February 04, 2022
Active Inversion and Eversion
Used as part of your treatment for an ankle sprain. Technique: This exercise will mobilize the ankle ‘sideways’ and so starts to stress the damaged ligaments It should only...
January 24, 2022
Resisted Dorsiflexion
Technique: • Using a rehabilitation band pull the foot and toes up against resistance and then down again • This is an important strengthening exercise; however it is important not...
January 21, 2022
Lunges
Although mainly a knee exercise, lunges can be used to improve the balance and strength at the ankle joint. Technique: Stand with the injured foot in front of the...
January 19, 2022
Ankle Raises
Technique: • Begin by standing in front of a step or riser with feet shoulder width apart, facing forward • Step up onto the step with both feet, holding...
January 17, 2022
Resisted Plantar Flexion with Band
Technique: Loop a resistance band around the forefoot and hold onto the ends Point the foot away slowly allowing it to return to a resting position Aim for 10-20...
January 07, 2022
Active Plantar Flexion and Dorsiflexion
Technique: • This exercise can be done in the early stages and will help prevent the ankle from seizing up • Simply pull the foot up as far as...
January 05, 2022
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