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Exercises and Stretches — Ankle

One Leg Pillow Standing

Posted by Judith Winer on

  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             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Active Inversion and Eversion

Posted by Judith Winer on

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 be started when pain allows and healing is established Simply turn the feet so the soles point outwards and then inwards The movement should be gradual and within the limits of pain Circling the ankle will also move the joint into these positions   How Often? 2 sets of 20 reps, twice daily           EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Resisted Dorsiflexion

Posted by Judith Winer on

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 to over do it • Remember you will still have to walk on the ankle after the strengthen session so do not take the ankle to fatigue • Over time this may also lead to pain in the front of the shin - less is probably more with this exercise   How Often? Aim for 10 to 20 repetitions and 3 sets with a short rest in between, twice daily...

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Lunges

Posted by Judith Winer on

  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 other, toes facing forwards Bend the back knee down towards the floor, keeping the back upright Stop just before the knee touches the ground and push yourself back up again Start with a low number of reps, such as 3 sets of 10   How Often: 3 sets of 10, twice daily             EDUCATION MEMBERSHIP PLANS UNLIMITED ACCESS FROM $19.95/monthly          

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Ankle Raises

Posted by Judith Winer on

  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 on a rail or chair, and letting heels hang off the edge • Rise up onto your toes as high as possible in one smooth motion. Hold for a couple seconds • Slowly lower heels as far as possible, below the level of the step to complete one rep   Special Instructions - You can extend your arms out to your sides or lightly rest your fingertips on a wall...

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