Ankle Exercises - A Complete Guide

Single Leg Stance
1)Stand on the injured foot while raising the non injured foot off the ground
2)Maintain full weight bearing on the injured foot for 15 seconds
3)Return to resting position
4)Repeat above exercise 10 more times

Standing Calf Raise
1)Stand on only the injured foot
2)Raise up, standing only on the ball of the injured foot, lifting the injured heel of the ground
3)Hold for 15 seconds
4)Repeat above exercise 10 more times

Lateral Stepping
1)Place a rolled towel or short object on the ground
2)Stand with both feet to one side of the object
3)Step over the towel with the injured foot and remain on that foot
4)Then bring the uninjured foot over the object onto the same side as the injured foot and place it on the ground
5)Reverse the process and step over the towel in the opposite direction
6)Do 10 repetitions
7)Increase speed of above exercise as healing progresses

Lateral Jump
1)Place a rolled towel or short object on the ground
2)Hop over the towel and land on the left foot
3)Then hop back over the towel and land on the right foot
4)Do 10 repetitions
5)Increase speed of above exercise as healing progresses

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