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...
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...
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...
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...
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...
One Legged Squat
Technique: Stand with arms on your hips or extended out in front Balance on one leg , with the opposite leg raised off the ground Squat down as...
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...
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...
