Ankle exercises using stretch material are often performed using resistance bands or flex bands. These bands are created with a stretch material that provides natural resistance for your ankle and leg muscles as well as any other muscles you would like to exercise. Ankle exercises using these bands range from ankle extensions to leg lifts.
Resistance Band Lunges
Resistance band lunges will help you strengthen and stretch out your ankles while strengthening your leg muscles. Stand up straight with your right leg in front of your left. Place the middle of a resistance band under your right foot, grabbing each end of the band with your hands. With your hands at chest height, slowly bend at your right leg, extending your left leg as you do so. Continue to lower your body while keeping your back straight. Hold this position for several seconds before standing back up. Repeat 10 times or until fatigued.
Calf Raises
This calf raise exercise will strengthen your feet as well as your ankle muscles. Stand up straight, dividing a resistance band in two with both of your feet. Grab each end of the resistance band, holding the ends of each band at shoulder height. From here, push up onto your toes, fighting against the resistance of the band as you do so. Stay up on your toes for several seconds before lowering back down. Repeat 10 times or until fatigued.
Standing Abduction
This standing abduction exercise will strengthen your thighs as well as your ankle. Attach one end of a resistance band to a static object. From here, wrap the other end of your resistance band around your right ankle. Stand up straight with the left side of your body perpendicular to the static portion of the resistance band. From here, extend your right leg out and away from your body, fighting against the resistance of the band as you do so. Lift out as far as you can, holding at a 45-degree angle before lowering your leg. Repeat with both legs until fatigued.
Hip Extension
This ankle exercise will strengthen your hips as well as your ankle muscles. Attach one end of a resistance band to the leg of a chair. Stand behind the chair, wrapping the other end of the band around your right ankle. With both of your hands resting on the top of the chair for support, lift your right ankle backwards, pushing against the band as you do so. Push back and hold for 10 seconds before relaxing. Repeat with both legs until fatigued.
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