Standing Theraband Ankle Exercises

Therabands are exercise bands used for strength training. It is easier to work your ankles sitting down so you do not have to stabilize your body while also exercising your ankles. You can do the exercises standing and using a chair to assist you in keeping your balance. A lightweight Theraband or band made by another company can be used to do ankle exercises.

Standing Ankle Inversion

The standing ankle inversion exercise strengthens the tibialis anterior and tibialis posterior muscles of the lower leg. Inversion of the ankle is a fancy term for turning your toes inward. A Theraband wrapped around your foot gives your muscles resistance to pull against when doing inversion. Tie one end of a Theraband to a sturdy table leg or piece of heavy furniture. Tie the other end around the ball of your right foot with the knot on the inside. Stand so that the inside of your right foot faces the object. Step far enough away so the band is taut and not touching the floor. Place a chair on your right side and hold onto the back of it with your right hand. Stand up straight. Then, lift your right foot about an inch from the floor and pull your right toes toward your left foot, but keep your ankle in the same spot. Repeat on the left side.

Standing Plantar Flexion

The standing plantar flexion exercise works several muscles of the calves and lower legs, including the gastrocnemius, soleus, plantaris, tibialis posterior, flexor hallucis posterior and flexor digitorium longus. You can use a wall, counter or dresser to hold for balance when doing this exercise, or you can work your core muscles and stand up without assistance. To perform the standing plantar flexion exercise, wrap a Theraband around the bottom of your left foot. Flex your foot up toward your shin. Grab the ends of the band with your left hand and pull the band taut. Use your right arm to hold onto something for support. Then, point your toes to plantar flex your foot. Press against the resistance of the band. Pull your toes up again to complete one rep. Do the desired number of reps and repeat on the right side.

Lateral Walking

Lateral walking challenges your ankle stability. By walking sideways against the resistance from a band wrapped around your ankles and keeping your feet pointed straight ahead the whole time, you work the muscles attached to your ankles. The ankles will want to roll or rotate outward to make the exercise easier, but as long as you prevent them from doing so, your ankles will get stronger. Tie a band taut around your ankles with your feet hip-width apart. Bend your knees and hold your arms bent at your sides. Then, take a big step to the left and land with your left foot pointing straight forward. Take the desired number of steps to the left and then step back the same distance to the right.