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Ankle Exercises - A Complete Guide

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Updated March 24, 2014

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Isometric Strengthening Exercises

Do these exercises to strengthen the muscles around your ankle. This will provided added support to the joint. Each exercise should be repeated between 5 and 10 times; increase the number of repetitions as you get stronger.

Eversion Isometrics

  1. While seated, place the outside of the injured foot against a table leg or closed door.
  2. Push outward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
  3. Hold this muscle contraction for 15 seconds.
  4. Relax for 10 seconds.

Inversion Isometrics

  1. While seated, place the inside of the injured foot against a table leg or closed door.
  2. Push inward with your foot into the object your foot is against (your ankle joint should not move) causing a contraction of your muscles.
  3. Hold this muscle contraction for 15 seconds.
  4. Relax for 10 seconds.

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