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Title: Ankle exercise program
Description: Effective exercises to strengthen and mobilise the ankle muscle and joint. Very effective when recovering from a sprained ankle injury.
Description: Effective exercises to strengthen and mobilise the ankle muscle and joint. Very effective when recovering from a sprained ankle injury.
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By Annemette Jepsen, MCSP
Chartered Physiotherapist, health trainer and nutritionist
2014
Ankle exercises
Place your ankle in the "down and
in" position against a fixed object
such as a couch
...
Repeat 10 times
...
Hold this position for a count of 10
...
Using a resistance band around your forefoot,
hold the ends of the band with your hand and
gently push your ankle down as far as you can
and then back to the starting position
...
Tie the resistance bands around a fixed object and wrap the
ends around your forefoot
...
Return to the starting position and cycle your ankle 10 times
...
Start with the foot relaxed and then move your ankle down
and in
...
Tie the ends of the bands around an object
to the inside of your ankle and hold your
foot relaxed
...
Repeat 10 times
Title: Ankle exercise program
Description: Effective exercises to strengthen and mobilise the ankle muscle and joint. Very effective when recovering from a sprained ankle injury.
Description: Effective exercises to strengthen and mobilise the ankle muscle and joint. Very effective when recovering from a sprained ankle injury.