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Ankle Strengthening Exercises

Exercises > Strengthening (Joints) > Ankle Strengthening Exercises

 

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 Exercises 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 Exercises - Ankle Dorsiflexion vs Resistance Band

Figure 1 Ankle Dorsiflexion vs. Resistance Band (left ankle)

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 Exercises - Ankle Plantar Flexion vs Resistance Band

Figure 2 Ankle Plantarflexion vs. Resistance Band (left ankle)

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 Exercises - Ankle Eversion vs Resistance Band

Figure 3 Ankle Eversion vs. Resistance Band (right ankle)

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.

Ankle Exercises - Ankle Inversion vs Resistance Band

Figure 4 Ankle Inversion vs. Resistance Band (left ankle)


Ankle Strengthening Advanced Exercises

For Advanced Exercises designed to improve your ankle strength 'Become a Member'

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Physiotherapy Products for Ankle Strengthening Exercises

 

Physiotherapy Products for Ankle Strengthening Exercises

 

To purchase physiotherapy products to assist with ankle injuries and ankle exercises click on one of the above links or visit the PhysioAdvisor Shop


More Exercises

 

  More Exercises

 


Find a Physio

 

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Find a Physiotherapist in your local area who can assist with ankle strengthening exercises and ankle rehabilitation. 


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