Thera-Band ankle exercises are used to rehab an injury or reduce the chances of getting injured in the first place. Sprains for example, account for 75 percent of ankle injuries, according to the American Academy of Family Physicians. When you first start doing your exercises, use a light resistance band and gradually increase the resistance as you become stronger. Your goal is to move your ankle through various ranges of motion to improve your strength and flexibility.
Plantar Flexion
Plantar flexion is a motion that works the calf muscles on the back of the lower legs. Not only do the calves support the knee joint, but they also support the ankle. To do this exercise, sit on the floor with your legs straight in front of you and wrap the center of the band around the balls of your feet. While holding the ends of the band with your hands, push forward with your toes against the resistance as far as you can. Slowly bend your feet back toward your body and repeat. For a variation, do these one foot at a time. To increase your resistance, wrap the band ends around your hands a few times.
Dorsiflexion
Dorsiflexion is the opposite of plantar flexion. To do this exercise, wrap the band around the top of one foot and fasten the ends to a sofa or table leg. Sit on the floor with your leg out straight and point your toes toward the anchor point. Keeping your leg straight, bend your ankle and point your toes toward your body. Slowly return to the starting point and repeat. For a variation, have a training partner hold the ends of the band. This exercise works the anterior tibialis muscles, which run down the front of the shins.
Inversion
Ankle inversion works the inside part of the calves right above the ankles. After wrapping the band around your upper left foot, fasten the ends to a sofa leg and sit on the floor with your leg straight. The sofa should be to the left of your body. Keeping your leg straight, bend your foot inward as far as possible against the resistance of the band. Slowly move your foot back out, repeat for a set of reps and switch sides.
Eversion
Eversion is the opposite of inversion and this targets the peroneals, which run down the side of the shins toward the ankles. After tying the band around your right foot, secure the other end around a sofa leg and sit on the floor with your leg straight in front of you. The sofa leg should be to your left side at this point. Keeping your leg straight, bend your foot outward as far as possible against the resistance. Slowly move it back, repeat for a set of reps and switch sides.
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