Ankle Rehab Exercises

Ankle Alphabet

Using one ankle and foot only, trace the letters of the alphabet. Perform A to Z

1 Set

Ankle Pump

With one leg elevated, gently flex and extend ankle.
Move through full range of motion. Avoid pain.

3 sets of 10

Ankle Circles

Slowly rotate one foot and ankle clockwise then counterclockwise. Gradually increase range of motion. Avoid pain.

3 sets of 10

Band Dorsi Flexion – Ankle

Facing anchor, tubing around one foot, pull toward face.

3 sets of 10

Band Plantar Flexion – Ankle

Anchor behind, tubing around one foot, press down

3 sets of 10

Band Inversion – Ankle

Cross legs with one leg underneath, foot in tubing loop. Hold tubing around other foot to resist and turn foot in.

3 sets of 10

Band Eversion – Ankle

With one foot in tubing loop, hold tubing around other foot to resist and turn foot out

3 sets of 10

Heel Raise Bilateral – Sitting

Raise heels, keeping toes on floor. When this exercise becomes easy, advance to “Heel Raise Bilateral – Standing.”

3 sets of 10

Heel Raise Bilateral – Standing

Rise on balls of feet. Keep knees straight. Move slowly.

3 sets of 10

Balance Unilateral

Attempt to balance on one leg, eyes open. Hold. Perform exercise with eyes closed.

3 Minutes

Balance Three – Way Leg Swing

Stand on one foot, hands on hips. Reach other foot
forward, sideways, back times. Hold each position. Relax.

3 sets of 10