Ankle Exercises: For Balance, Strength And Mobility

Ankle sprains are one of the most common injuries our Physiotherapists treat. Ankle sprains occur when your foot rolls inwards or outwards, placing strain on the ligaments of your ankle. The most common ankle injuries involve your lateral ankle ligaments (ATFL, CFL and PTFL) and less commonly, your medial ankle ligaments (Deltoid Ligament).

Ankle injuries vary from mild to severe, however all types of ankle sprains increase your risk of recurrent sprains. It is important to consult a Physiotherapist to assess the breadth of any ankle injury you endure to ensure you embark on a path to optimal recovery.

The main goals of ankle rehabilitation include:

• Normalising ankle range of motion

• Increasing balance and joint proprioception (the body’s awareness of a joint in space) 

• Improving strength of the surrounding musculature (peroneals, gastrocnemius, soleus, tibialis posterior)

• Efficiently returning to activity/sport

The following exercises focus on improving your ankle strength and mobility, and are commonly used in early to mid range ankle rehabilitation.

These exercises are also great for reducing your risk of injury. Give them a try!

Banded Lunge

Sets & Reps: 15 reps each side, 2-3 sets

Target Area: Ankle Joint Range of Motion

Tie a resistance band to a stable object, then place the other end around the front of your ankle joint 

• Put your foot up on a step to create a downward pulling force on the front of your ankle

• Lunge forward with your knees over your toes, then return to standing and repeat

Progression: Lunge with Weights

Single Leg Balance 

Sets & Reps: 10 reps each side, 2-3 sets

Target Area: Joint Intrinsics & Ligament Stability 

Use a foam pad, pillow or rolled up towel to create an unstable surface

• Standing on a single leg, pass a small weight around your hips

• Aim to maintain an upright posture and balance

Regression: Standing on the floor with Single Leg Balance

Progression: Standing on Bosu Ball

Y Balance

Sets & Reps: 8 reps each side, 2-3 sets

Target Area: Hip, Knee and Ankle Stability and Proprioception

Stand on a foam pad, pillow or rolled up towel to create an unstable surface

• Standing on one leg, bend your knee into a ¼ range squat

• Reach the opposite foot out to tap to the front, to the back right and to the left

Ankle Eversion

Sets & Reps: 10 reps, 2-3 sets

Target Area: Strengthen the Peroneals (Muscles on the outside on the Ankle)

Loop a resistance band around the outside of your foot

• Place your heel on the ground and slowly move your foot outward away from the midline. With control, move your foot back to the starting position

• Make sure to keep your knee still and only move through your ankle

Regression: Ankle Circles without Resistance Band

Progression: Resistance Band plus Calf Raise

Tip Toe Walking

Sets & Reps: 20 steps, 2-3 sets

Target Area: Ankle Joint Stability & Proprioception 

Stand up on your tip toes and walk forward with small controlled steps

• Maintain the lift through your calf as you walk

Progression: Add a mini band around your ankles

Single leg calf raise

Sets & Reps: 8-12 reps, 2-3 sets

Target Area: Ankle Joint Range of Motion

Standing on a single leg, slowly raise your heel up and down 

• Maintain a controlled position through the ankle and push up through the 2nd-3rd toes without rolling out to the side

• Watch yourself in a mirror to ensure your ankle is tracking in line with your toes

Regression: Double Leg Calf Raise

Progression: Calf Raise on a Step or Add Weight

Drop landing

Sets & Reps: 5 reps, 2-3 sets

Target Area: Joint Force Absorption & Landing Mechanics

Standing on a 30cm box, step off with one foot and land on one leg

• Focus on a soft landing with a slight bend through the hip, knee and ankle

• Focus on keeping your hips level

Progression: Jump & Land On A Single Leg

Pogos

Sets & Reps: 15 reps, 2-3 sets

Target Area: Power and Force Production

Standing on both feet, lift your heels off the ground

• Jump on the spot with soft landings and small amplitude

• The aim is to complete these quickly and with good control through your hip, knee and ankle

Progression: Single Leg Hop

If you’ve experienced an ankle injury or have any pain, we recommend consulting your Physiotherapist before undertaking any new exercises.

If you would like a more personalised program or set of exercises to suit your body or injuries, you can book in with one of our Physiotherapists.