Ankle Exercises

Ankle Inversion:

This movement is probably the most important ankle strengthening movement.  Some feel that this movement is not as important as ankle eversion.  Research shows that this movement has a positive  effect on ankle stability.  The movement can be trained with rubber tubing.  Cross legs with involved leg underneath,  anchor rubber tubing around foot, and turn foot inward, repeat the exercise three to four groups of twenty.  

Ankle Eversion:

This movement will help strengthen the muscles and tendons on the outside  of the ankle.  These are major stabilizers of the ankle, and prevent inversion.  The movement can be trained with anchoring rubber tubing around the uninvolved foot move the involved foot outward,  be sure that the movement comes from the ankle, and not from the hip and knee.  Repeat the exercise three to four groups of twenty.

Ankle Dorsiflexion:

This movement will help strengthen the muscles of the front of the ankle.  These muscle and tendons prevent plantar flexion,  a major mechanism in ankle sprains.  Anchor the rubber tubing around the foot and tubing anchored in a doorjamb,  move foot towards your face and slowly return to the starting position.  Repeat the exercise three to four groups of twenty. 

Ankle Balance and Proprioception:

Proprioception is the ability to sense the position of body when engaged in movement or sport.  For example landing on an ankle or foot that is overturned and the body's ability to protect the joint.   Training on a balance board will help proprioception.   This type of training helps to stabilize the joint in a more efficient manner and will help to prevent further injury.  

Schenectady Regional Orthopedics

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