If anyone out there is currently injured and are looking for ankle strengthening exercises these are the first set I was given. I did them religiously every other day and really think they work. Anything is worth a try surely!
To do every other day:
- Standing calf raises: Using bottom step of your staircase, put one hand on banister and drop heels off the edge of step before going up onto your toes (start with 2x6, progress to 3x10):
- Foot rolling on a football: Sit down on a chair with your foot on a football. Roll ankle from side to side over the football without losing contact. (3x1minute)
- Eversion using a Resistance Band: Tie band to a chair leg and loop around the outside of your foot. Then evert foot against the pull of the band and repeat. (start 2x8, progress to 3x12).
- Dorsiflexion using Resistance band: Same as above but this time pulling toes towards you (2x8, progress to 3x10):
- Single leg balancing: Stand on one leg on a folded towel and balance for 10 seconds. (3x10 seconds, progress to 3x1 min)
PERSEVERE WITH THIS, IT WILL IMPROVE!!!!
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