Ankle Exercises

• Sit in a chair.  Lift one foot.
• Trace each letter of the alphabet with your foot (movement should occur at ankle).
• Go through alphabet 2 times.

• Stand on one leg.  Use wall for support if necessary.
• Balance for 1 minute.
• Repeat 3 times.
• Progress to uneven surface such as a pillow.

• Sit in chair, involved leg straight.
• Loop exercise band around foot.
• Pull end taut to body.
• Keeping knee straight, push toes toward floor.
• Perform 2 sets of 10 repetitions.

• Sit with ankle over edge of bed.  Place towel roll under ankle.
• Loop band around foot.
• Have a helper hold end of band taut.
• Keeping knee straight, slowly pull toes up and toward body.
• Perform 2 sets of 10 repetitions.

• Sit in chair, involved leg crossed over other leg at knee.
• Loop band around both feet, it should be taut in relaxed position.
• Slowly bring inside of foot up toward ceiling.
• Movement should only occur at ankle.
• Perform 2 sets of 10 repetitions.

• Sit in chair, feet shoulder width apart.
• Loop band around both feet, make sure it is taut.
• Lift forefoot of involved foot off floor.
• Slowly bring outside of foot away from the body.
• Movement should only occur at ankle.
• Perform 2 sets of 10 repetitions.

• Stand with feet shoulder width apart.
• Hold chair or wall for support.
• Slowly raise up onto toes as high as you can go.
• Pause for a second at top, return to start position.
• Perform 2 sets of 10 repetitions.

• Facing wall, place one leg behind the other.
• Front leg should be bent, back leg straight.
• Keeping back heel on ground and knee straight, gently lean forward until you feel a stretch in your calf.
• Hold for 30 seconds.  Repeat 3X.

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