These exercises will also work to strengthen the muscles around your ankle. This will provided added support to the joint.
Each exercise should be performed with a Theraband providing resistance to your movements. For example, if the exercise involves moving your foot toward the right, tie the Theraband in a big loop around a table leg to your left and place your foot in that loop to make the exercise more difficult. If you don't have a Theraband, you can use a long towel. Never tie a Theraband (or anything else) around your foot, ankle, or leg in a way that would restrict blood flow. Perform each exercise 10 times in a row.
Dorsiflexion
- Moving only your ankle, point your foot back toward your nose (while keeping knees straight). Continue until you feel discomfort or can't tilt it back any further.
- Hold this position for 15 seconds.
- Return to neutral position.
Plantar flexion
- Moving only your ankle, point your foot forward (while keeping knees straight). Continue until you feel discomfort or can't move it any further.
- Hold this position for 15 seconds.
- Return to neutral position.
Inversion
- Moving only your ankle and keeping your toes pointed up, turn your foot inward, so the sole is facing your other leg. Continue until either discomfort is felt or you can no longer turn your foot inward.
- Hold this position for 15 seconds.
- Return to neutral position.
Eversion
- Moving only your ankle and keeping your toes pointed up, turn your foot outward, away from your other leg. Continue until either discomfort is felt or you can no longer turn your foot outward.
- Hold this position for 15 seconds.
- Return to neutral position.
