ANKLE CONDITIONING

STRENGTH:

Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury.

FLEXIBILITY:

Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

TARGET MUSCLES:

The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet. These include:

• Soleus (calf)

• Dorsiflexors (ankle)

• Plantar flexors (ankle)

• Invertors (ankle)

• Evertors (ankle)

• Gastrocnemius-soleus complex (calf)

• Anterior tibialis (shin)

• Posterior tibialis (center of calf)

• Peroneus longus (outside of lower calf)

• Peroneus brevis (outside of lower calf)

LENGTH OF PROGRAM:


This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your practitioner. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. Performing the exercises three to five days a week will maintain strength and range of motion in your foot and ankle.

WARM UP

BEFORE DOING THE FOLLOWING PROGRAM IT IS IMPORTANT TO PERFORM AN ACTIVE WARM UP. THIS COULD INCLUDE LIGHT WALKING OR RIDING A STATIONARY BIKE FOR 5-10 MINS.

ANKLE STRETCHING

STANDING CALF STRETCH

MUSCLES WORKED: GASTROCS & SOLEUS

YOU SHOULD FEEL THIS STRETCH IN YOUR CALF OFTEN BEHIND THE KNEE AND INTO YOUR HEEL

  • Stand facing a wall with a slight bend at the knee of your forward leg.

  • Your back leg is straight and behind you, with the heel flat and the toes pointed in slightly.

  • Keep both heels flat on the floor and press your hips forward toward the wall.

  • Hold this stretch for 30 seconds and then relax for 30 seconds. Repeat.

REPETITIONS: 2 SETS OF 4 REPS

DAILY

BENT KNEE CALF STRETCH

MUSCLES WORKED: SOLEUS

DIRECTIONS:

  • Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Your affected leg is behind you, with the knee bent and the toes pointed in slightly.

  • Keep both heels flat on the floor and press your hips forward toward the wall.

  • Hold the stretch for 30 seconds and then relax for 30 seconds. Repeat.

REPETITIONS: 2 SETS OF 4 REPS

DAILY

PLANTARFASCIA BALL ROLL

MUSCLES WORKED: PLANTARFASCIA

DIRECTIONS:

  • Sit on a stable chair with both feet planted on the floor.

  • Roll a golf ball under the arch of your affected foot for 2 minutes

REPETITIONS: DAILY

TOWEL STRETCH

MUSCLES WORKED: GASTROC/SOLEUS

DIRECTIONS:

  • Sit on the floor with both legs out in front of you. • Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands.

  • Keep your affected leg straight and pull the towel toward you.

  • Hold for 30 seconds and then relax for 30 seconds. Repeat 3 times.

REPETITIONS: 3 SET OF 10-12 REPS

DAILY

ANKLE STRENGTHENING

CALF RAISES

MUSCLES WORKED: GASTROCS AND SOLEUS

USE A CHAIR FOR SUPPORT. TO INCREASE RESISTANCE USE A WOODEN BOX OR STEP AND PERFORM THE CONTRACTION FROM BELOW 90 DEGREES AT THE ANKLE.

  • Stand with your weight evenly distributed over both feet. Hold onto the back of a chair or a wall for balance.

  • Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot.

  • Raise the heel of your affected foot as high as you can, then lower.

  • Repeat 10 times.

REPETITIONS: 3 SETS OF 10-12 REPS

DAILY

ANKLE RANGE OF MOTION

MUSCLES WORKED: DORSIFLEXORS / EVERTERS/ INVERTES / PLANTARFLEXORS

DIRECTIONS:

  • Sit down so that your feet do not touch the floor.

  • Use your foot to write each letter of the alphabet in the air. Lead with your big toe.

REPETITIONS: 2 SETS

DAILY

TOWEL CURLS

MUSCLES WORKED: PLANTARFLEXORS

DIRECTIONS:

  • Sit with both feet flat and place a small towel on the floor in front of you.

  • • Grab the centre of the towel with your toes and curl the towel toward you.

  • • Relax and repeat.

REPETITIONS: 5 SETS

DAILY

RESISTED ANKLE DORSIFLEXION AND PLANTARFLEXION

MUSCLES WORKED: ANTERIOR TIBIALIS / GASTROCS / SOLEUS

DIRECTIONS:

  • Sit on the floor with your legs straight out in front of you.

  • For dorsiflexion, anchor the elastic band on a chair or table leg, then wrap it around your foot.

  • Pull your toes toward you and slowly return to the start position. Repeat 10 times.

  • For plantar flexion, wrap the elastic band around your foot and hold the ends in your hand.

  • Gently point your toes and slowly return to the start position. Repeat 10 times.

REPETITIONS: 3 SETS OF 10-12 REPS

DAILY