Ankle Exercises

The following ankle stretches are designed to restore movement to the ankle and improve flexibility of muscles crossing the ankle. If you are injured, you should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain:

 

Ankle Stretches – Basic Exercises

Foot and Ankle Up and Down

Move your foot and ankle up and down as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 1). Repeat 10 – 20 times provided the exercise is pain free.

Foot and Ankle In and Out

Move your foot and ankle in and out as far as you can go without pain and provided you feel no more than a mild to moderate stretch (figure 2). Repeat 10 – 20 times provided the exercise is pain free.

Foot and Ankle Circles

Move your foot and ankle in a circle as large as possible and comfortable without pain and provided you feel no more than a mild to moderate stretch (figure 3). Repeat 10 – 20 times provided the exercise is pain free.

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