Ankle Exercises - A Complete Guide

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
5)Repeat 5 times, increasing to 10 repititions

Inversion Isometrics
1)While seated place the inside of the injured foot against a table leg or closed door
2)Pull 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
5)Repeat 5 times, increasing to 10 repititions

• Introduction
• Range of Motion Exercises - Non Weight Bearing
• Isometric Strengthening Exercises
• Resisted Strengthening Exercises
• Semi Weight Bearing Exercises
• Full Weight Bearing Exercises
• Balance Activities