The following ankle strengthening exercises are designed to improve strength of the muscles of the ankle. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.
Balance sports are also an important component of ankle strengthening and ankle rehabilitation and should ideally be combined with the below ankle exercises for optimal results.
Ankle Strengthening – Basic Exercises
To begin with, the following basic ankle strengthening exercises should be performed approximately 10 times, 3 times daily. As your ankle strength improves, the exercises can be progressed by gradually increasing the repetitions, number of sets and resistance provided they do not cause or increase pain.
Ankle Dorsiflexion vs. Resistance Band
Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle pointed down (figure 1). Slowly move your foot and ankle up against the resistance band as far as possible and comfortable without pain. Repeat 10 times.
Ankle Plantarflexion vs. Resistance Band
Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle held up towards your head (figure 2). Slowly move your foot and ankle down against the resistance band as far as possible and comfortable without pain. Repeat 10 times.
Ankle Eversion vs. Resistance Band
Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle turned inwards (figure 3). Slowly move your foot and ankle outwards against the resistance band as far as possible and comfortable without pain. Repeat 10 times.
Ankle Inversion vs. Resistance Band
Begin this ankle strengthening exercise with a resistance band around your foot as demonstrated and your foot and ankle turned outwards (figure 4). Slowly move your foot and ankle inwards against the resistance band as far as possible and comfortable without pain. Repeat 10 times.
