Ankle Exercises - Isometric Exercises

Placing your

ankle in the

"down and in"

position against

a fixed object

such as a

couch. Hold this

position for a

position

against the

same object.

Hold this

position for a

count of 10.

Repeat 10

times.

Pushing your

ankle down

ankle up

against a fixed

object and

hold for a

count of 10.

Repeat 10

times.

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Isometric exercises, which involve pushing against a fixed object with your ankle, are a good way to

get started. Examples of isometric exercises include:

Tie the resistance bands around a fixed

object located to the outer side of your ankle

and wrap the ends around your foot. Start

with the foot relaxed and then move your

ankle down and in. Return to the relaxed

position and repeat 10 times.

Tie the resistance bands around a fixed

object located to the inside of your ankle and

hold your foot in a relaxed position and wrap

the ends around your foot. Bring your foot up

Ankle Exercises - Isotonic Exercises

you can and then back to the

starting position. Repeat 10 times.

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Once isometric exercises have been mastered, you can move on to isotonic exercises, which involve

improving the range of motion of the ankle against resistance. Isotonic exercises can be performed

using a resistance band, which you can get through a physical therapist or at any sporting goods

store. Examples include:

Ankle Exercises - Proprioceptive Exercises

Once you have regained the motion and strength in your ankle, be sure to check with your provider or

physical therapist before increasing your activity level. Proprioceptive exercises are designed to

improve your awareness of the position, location, orientation and movement of your ankle. This is

important to help avoid future ankle injuries. Examples of proprioceptive exercises include:

Standing on a pillow on

your affected leg. Hold this

position for a count of 10.

Repeat 10 times.

Standing on your affected leg with the resistance band applied