Ankle Strengthening Exercises Pdf

Progressions and variations Less advanced.

Ankle strengthening exercises pdf. Increase range of motion ANKLE STRENGTH EXERCISES. Figure 7 Ankle eversion exercise Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture. Ankle evertor strengthening using theraband Therapists aim To strengthen the ankle evertors.

Toe crunching Sit on a chair and place a. Make a loop out of a piece of elastic fitness band and hold it in place either with the leg of a table or chair or with your other foot. Figure 1 Ankle Dorsiflexion vs.

Upgrade the colour of the theraband. Downgrade the colour of the theraband. 2 sets of 20 each leg.

ANKLE EXERCISES ANKLE FOOT - 1 Isometric Plantar Flexion ANKLE FOOT - 2 Isometric Dorsiflexion With rolled pillow between feet squeeze feet together. Hold for about 6. Feel the stretch in your shin.

Hold for 5 seconds and lower slowly. As this gets easier progress to single-leg heel raises. Place your hand on the top of your foot and stretch your ankle by gently pulling your toes down.

Lets look at each of these ankle exercises one-by-one. Foot and Ankle Exercises Stretch Strengthen 5. Exercise neuromuscular and proprioception training for the ankle.