Ankle Exercises You Can Do for Physical Rehabilitation

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Ankle Exercises

If you have ankle pain due to an injury or surgery, you may want to seek help from a physical therapist. By undergoing physical therapy, you will speed up the recovery process by following what your physical therapist recommends. They may ask you to do some ankle exercises at home to help improve your range of motion. Here are some ankle exercises you can do with the CanDo® exercise band:

Dorsiflexion Resisted Exercise

This dorsiflexion exercise will provide added support to the joint while also increasing the muscles around your ankle. To begin, pick a CanDo® resistance band with a light resistance and tie it around a sturdy table leg. Place your foot inside the band loop and have the band hug the top of your foot. Then, point your foot back towards your nose by only moving your ankle. Make sure you are keeping your knees straight and that you are tilting back until you can’t anymore. Hold this position for 2 seconds before slowly returning back to your starting position. Repeat this process 10 to 15 times.

Plantar Flexion Resisted Exercise

The plantar flexion resisted exercise helps to strengthen your calf muscles and Achilles tendon. To begin, pick a CanDo® resistance band with a light resistance and loop it under your foot. Make sure you are holding each end of the band with your hands. Then, point your foot forward by only moving your ankle. Hold this position for 2 seconds before slowly returning back to your starting position. Repeat this process 10 to 15 times.

Inversion Resisted Exercise

The inversion resisted exercise works on an inward motion to strengthen your ankle. To begin, pick a CanDo® resistance band with a light resistance and loop it under your foot. Make sure you are holding each end of the band with your hands. Then, point your toes up and turn your foot inward so the sole is facing your other leg. Make sure that you are only using your ankle and that you move in inward until you can’t anymore. Repeat this process 10 to 15 times.

Physical therapy can’t instantly make your ankle feel better. It is a process that takes both time and patients. Doing these exercises overtime you will make your ankle thank you later.

To check out our CanDo® Exercise Bands, click here.

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Article written by William Graves.