Ankle Exercises - A Complete Guide

Each exercise should be performed with a Theraband around your ankle providing resistance to your movements. If you can not obtain a theraband, you can use a towel around your ankle and provide your own manual resistance to each movement.

Dorsiflexion
1)Pull your foot back toward you, against the resistance of the theraband (while keeping knees straight), by moving your ankle.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times

Plantar flexion
1)Push your foot forward away from you, against the resistance of the theraband (while keeping knees straight), by moving your ankle.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times

Inversion
1)Turn your foot inward by moving your ankle, against the resistance of the theraband.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times

Eversion
1)Turn your foot outward by moving your ankle, against the resistance of the theraband.
2)Hold this position for 15 seconds
3)Return to neutral position
4)Repeat above steps 10 more times

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