[UPDATE] ANKLE Ex | Stretching & Strengthening
Stretching Exercises:
Calf Stretch:
Helps alleviate tightness in the gastrocnemius and soleus muscles, which can contribute to ankle stiffness and limited dorsiflexion range of motion.
- Procedure:
- Standing facing a wall, with one foot forward and the other foot back.
- Lean forward, keeping the back heel flat on the ground.
- A stretch is felt in the calf of the back leg.
- Dosage: Hold for 20-30 seconds, 2-3 repetitions on each leg, 2-3 times per day.
** Alternative: Perform the stretch while seated with the legs extended and a towel looped around the foot for assistance.
Plantar Fascia Stretch:
Targets the plantar fascia and calf muscles to improve flexibility and reduce tension, which can alleviate heel and foot pain.
- Procedure:
Seated on a chair with both feet flat on the floor.
Cross one leg over the opposite knee, the ankle of the crossed leg rests on the knee of the other leg.
Grasp the toes of the crossed foot with one hand and the heel with the other hand.
Gently pull the toes back towards the shin
A stretch is felt along the bottom of the foot and calf.
- Dosage: Hold for 20-30 seconds, 2-3 repetitions on each foot, 2-3 times per day.
Strengthening Exercises:
Ankle Alphabet:
Improves strength and coordination of the stabilizer muscles around the ankle joint (peroneals, tibialis anterior), promoting stability and reducing the risk of sprains.
- Procedure:
- Seated on a chair with feet hovering slightly above the ground.
- Imagine tracing the letters of the alphabet with the toes, moving the ankle through its full range of motion.
- Perform the exercise slowly and deliberately, focusing on control and precision.
- Dosage: Complete the alphabet once, 2-3 times per day.
** If finds difficult: Begin with simple ankle circles.
Calf Raises:
Strengthens the gastrocnemius-soleus muscles and improves ankle stability, which is essential for activities like walking, running, and jumping.
- Procedure:
- Standing with feet hip-width apart and hands on hips/ a support for balance.
- Lift the heels off the ground by pushing through the balls of the feet.
- Lower the heels back down to the ground.
- Dosage: Hold briefly, 2-3 sets of 10-15 repetitions, 2-3 times per week.
** For decreased difficulty: Perform the exercise while seated with the feet flat on the ground.