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Strength Flow�Ankle

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Ankle Isometrics

  1. With isometrics the muscle is contracting but the joint does not move.
  2. Pull / Push against resistance in each direction pictured. Progress to multiple angles within ankle ROM
  3. Perform 15 reps with a 5 sec hold in each direction.

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Towel Scrunch

  1. Lay a towel on the floor.
  2. Starting on one end and use your toes to scrunch up the towel.
  3. Repeat ___ times

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4-way T-band

  1. Attach band to something stable or hold onto band. Be careful it does not slide off foot.
  2. Pull / Push against resistance in each direction pictured. (a) pulling toes towards nose (b) pushing gas pedal (c) foot in (d) foot out ** keep motion isolated to ankle
  3. Perform __ sets ___ reps.

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Heel Raises

  1. Start by standing on flat surface. You can hold onto table or touch wall for stability
  2. Raise onto toes and slowly return to start position.
  3. Perform __ sets ___ reps.

** perform with knee straight and knee bent. Progress to standing on stairs so heel drops below neutral position. Can also flare heels out and in

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Heel & Toe Walking

  1. Walk on heels for __ steps and repeat on toes. Perform __ sets
  2. Perform toe walks with knee straight and knee bent. Can also perform with heels flared out and in

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Single Leg Balance

  1. Standing without any support, balance on the “injured leg”. Try to hold for 15-30 sec.
  2. Repeat ___ times.

** increase difficulty by closing eyes and/or changing surface (pillow, airex pad, bosu)

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Body Weight Squats (double leg)

  1. Spread feet shoulder width apart, feet straight or toes pointed slightly outward.
  2. Engage core (brace for a punch to belly).
  3. Squat to comfortable depth (no sharp pain in ankle and heel stays in contact)
  4. Perform __ sets of __ reps

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Walking Forward Lunges

  1. Begin standing with both feet ~shoulder width apart and upright/erect posture.
  2. Step forward with one leg bending front knee and extending back knee.
  3. Upon rising, bring back leg forward to even with the front leg. Step forward with opposite leg then repeat.

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Single-leg RDL’s

  1. Begin this exercise after you can balance for 30” or more.
  2. Start by standing in tall, neutral position.
  3. Hinge at the hips and take your chest towards the ground.
  4. Lift one leg behind you while slightly bending front knee.

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**Keep your chest up, and avoid rounded shoulders posture.

**Avoid rotation of your hips.