Foot and ankle stabilization is necessary not only for athletic activities, but for everyday tasks and general balance. The foot and ankle is supported by the calf muscles --- the gastrocnemius and the soleus; the anterior tibialis, which flexes the ankle; and the peroneals, which wrap around the arches of the foot and stabilize the ankle. Training the foot and ankle stabilizers can both increase strength in the area and help to prevent ankle injuries.
Ankle Flexion
Step 1
Secure the resistance band to a fence or other object six inches off the ground.
Step 2
Sit down, facing the resistance band, with one leg stretched in front of you. Secure the resistance band around the ball of your outstretched foot. The band should pull your foot away from you.
Step 3
Pull your toes slowly toward your knee, and then return to the starting position.
Stork Stance
Step 1
Stand with your feet together.
Step 2
Lift one foot off the ground. Close your eyes, and hold the position for one minute.
Step 3
Lower your leg back to the ground, and repeat with the other leg.
Calf Raises
Step 1
Stand on the edge of a step with your heels hanging off the edge.
Step 2
Lift your right leg into the air. Then, lower your left heel below the edge of the step.
Step 3
Flex your ankle, raising your left heel above the step. Lower your right foot onto the step, and then repeat the process with your left foot in the air and your right foot on the step.
Things You'll Need
- Resistance band
Member Comments