Printable Ankle Strengthening Exercises

Printable Ankle Strengthening Exercises 1 Range of motion Plantar flexion Move ankle as far as comfortable in a downward direction Dorsiflexion Move ankle as far as comfortable in an upward direction Inversion Move ankle as far as comfortable in an inward direction Eversion Move ankle as far as comfortable in an outward direction Ankle circles Ankle alphabet

THE ALPHABETS Exercise 1 WINDSHIELD WIPER Exercise 2 1 2 VVhile seated with the edge of the heel on the floor draw the entire alphabet one letter at a time by moving the injured ankle and using the great toe as the pen Do two sets of AZ two to three times a day 1 2 3 4 Sit with the foot flat on the floor and facing straight ahead 6 Repeat 2 to 4 times a session up to 5 sessions a day Ankle eversion exercise Start by sitting with your foot flat on the floor and pushing it outward against an immovable object such as the wall or heavy furniture After you feel comfortable with this try using rubber tubing looped around the outside of your feet for resistance

Guidance You have been provided with these exercises to help improve your ankle symptoms These exercises are intended to assist with strengthening your foot ankle muscles through the rehabilitation process These exercises are intended as a guide and prior to starting you should have had some instruction from your Physiotherapist at OCATS

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Printable Ankle Strengthening Exercises

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Printable Ankle Strengthening Exercises

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Foot And Ankle Rehabilitation Exercises OrthoInfo AAOS

https://orthoinfo.aaos.org/en/recovery/foot-and
Foot and Ankle Rehabilitation Exercises To ensure that this program is safe and effective for you it should be performed under your doctor s supervision Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals

Foot And Ankle Conditioning Program OrthoInfo AAOS

https://orthoinfo.aaos.org/en/recovery/foot-and-ankle-conditioning-program
Strength Strengthening the muscles that support your lower leg foot and ankle will help keep your ankle joint stable Keeping these muscles strong can relieve foot and ankle pain prevent further injury and promote lower limb health and stability

Ankle Strengthening PROTOCOLS

https://sportsrehab.ucsf.edu/sites/sportsrehab.ucsf
Stretch Stretch 2 1 Frequency Calf Stretch of Increase range of motion 3 sets x 1 min 2 3 times a day Sitting on by Ankle Dorsiflexion attaching the theraband theraband up towards t your foot Frequency 3 Increase ankle strength 1 2 times a day

Ankle Strengthening Exercises For Weak Ankles Cleveland Clinic

https://health.clevelandclinic.org/ankle-exercises-weak-ankles
Weak ankles are more susceptible to injury no matter how old or fit you are But these eight daily exercises can strengthen your ankles improve stability and cut down on injuries and sprains

Foot And Ankle Conditioning Program OrthoInfo

https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_foot-and-ankle.pdf
These include Gastrocnemius soleus complex calf Anterior tibialis shin Posterior tibialis center of calf Peroneus longus outside of lower calf Peroneus brevis outside of lower calf Soleus calf Dorsiflexors ankle Plantar

Check out this list of ankle exercises that target both the muscles in and around the joint as well as the system that helps activate them when you need them most 13 Ankle Strengthening Exercises Straight Knee Wall Stretch When you experience an ankle or foot injury exercises are likely to be recommended as part of your recovery A well structured physical therapy program can stretch and strengthen muscles in the lower leg and foot helping restore stability flexibility and balance

Summary Ankle strengthening exercises can help people with pain injury or mobility problems People can do most of these exercises at home The ankle is a weight bearing joint that