An ankle injury, such as a strain or sprain of tendons and ligaments, can lead to chronic instability if you do not take measures to implement a strengthening program into your treatment plan. Exercises used during ankle rehabilitation consist of isometric and isotonic training movements designed to rebuild strength in the muscles, tendons and ligaments that surround the ankle joint.
Ankle Plantarflexion vs. Resistance Band
Sit on the floor the with your legs lying flat on the ground in front of you, and wrap a resistance band around the top of the foot once. Straighten your back, and grasp the band with both hands. Bend your elbows to a 90-degree angle, and slowly move your foot and ankle down against the resistance band as far as possible. Repeat this exercise up to 10 times and three sets.
Isometric Eversion
Begin this ankle strengthening exercise by sitting on the floor and placing the outside of the injured foot against a wall or even both feet between the legs of a chair. Press the outside of the foot against the wall or both feet against the chair legs as hard as you can for five seconds. Relax for three seconds and repeat from three to 10 times.
Ankle Inversion vs. Resistance Band
Tie one end of a resistance band to an anchor point approximately 6 inches above the floor, and then wrap the other end around the top of the foot. Turn your body perpendicular to the resistance band, spacing yourself so the resistance band causes the ankle to turn slightly outward. Slowly rotate your foot inward against the resistance band. Perform this exercise in up to three sets of 10 repetitions.
Calf Raise
A calf raise can be performed with or without the use of a step. Slowly rise up on your toes in one smooth motion. Perform three sets of this exercise and up to 10 repetitions. Once you find this exercise to be too easy, perform it on one foot, and if you are using a raised surface for this movement, you can dip the ankle down lower to begin.
