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Disclaimer: If you have ankle pain or are in rehab, only do these if a doctor or physical therapist has cleared you. These exercises work around pain; they do not treat or diagnose it. Stop any exercise that causes sharp pain.
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Warm‑up:
Full‑Body Warm‑Up (8–10 min)
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ExercisePlane of MotionSets
Reps / Hold
RestNotesRegressions / Progressions
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Standing Calf Raise on Step (Deficit)Plantarflexion (Strength)2–38–1260–120sStand on a step; lift heels up under control; lower slowly below step level.Easier: two‑leg on flat floor. Harder: single‑leg on step; add backpack weight; 2–3s slow lower.
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Wall Tibialis RaisesDorsiflexion (Strength)2–310–1560–90sLean back on a wall, toes up toward shins, lower slowly.Easier: smaller range. Harder: step slightly farther from wall; 2–3s slow lower.
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Ankle Inversion with BandInversion (Strength)2–310–1545–75sHeel still; turn sole inward against the band.Easier: lighter band or towel. Harder: hold 1–2s at end; slower tempo.
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Ankle Eversion with BandEversion (Strength)2–310–1545–75sHeel still; turn sole outward against the band.Easier: lighter band or towel. Harder: hold 1–2s at end; slower tempo.
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Single‑Leg Balance (eyes open)
Isometric Balance / Proprioception
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30–60s/side hold
45–60sStand tall on one leg; light fingertip support if needed; steady breathing.Easier: two‑leg balance. Harder: eyes closed; stand on a folded towel; reach arms in different directions.
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Calf Raise Isometric Hold (top position)Plantarflexion (Isometric)2–3
20–45s hold
60–90sRise onto toes and hold at the top without bouncing.Easier: both legs on flat floor. Harder: single‑leg on step; increase hold to 45–60s.
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Quick notes:
• Keep 1–2 reps in the tank. If you could do far more than the target reps, make it harder (more weight/tougher variation).
• Rest ~1–2 minutes between sets to keep workouts efficient.
• Move through a comfortable range. Mild muscle burn is ok; sharp pain is not.
• Repeat 2–3×/week for 4 weeks, then reassess.
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