Ankle Strengthening

The best way to prevent injury is by having strong, flexible muscles and joints which resist strain and injury. With some simple cases of knee pain, certain exercises can help relieve some pain episodes. Remember, never do any exercise that causes increased pain.

SINGLE CALF STRETCH WITH MULTI-LOOP STRAP

Sitting with one knee bent and the target leg straight. 

Next, place a stretching strap around the target foot as shown. Then, pull back on the strap for a stretch to your calf muscle.

Repeat
Hold
Complete
Perform
3 Times
30 Seconds
1 Set
2 Times a Day

Eversion Stretch

Using stretch strap (or belt, towel, dog leash, etc.) pull ankle only out to the side to feel stretch along inner ankle. Keep knee flat and prevent leg from rolling outward.

Repeat
Hold
Complete
Perform
3 Times
30 Seconds
1 Set
2 Times a Day

Inversion Stretch

Using stretch strap (or belt, towel, dog leash, etc.) pull ankle only inward to feel stretch along outer ankle. Keep knee flat and prevent leg from rolling inward.

Repeat
Hold
Complete
Perform
3 Times
30 Seconds
1 Set
2 Times a Day

Resisted PF

Using an elastic band have one end around ball of foot. Holding other end with hands pull as much tension as tolerated as you point toes away from you (like pushing a gas pedal). Slow and control back to starting or neutral position. KEEP KNEE STRAIGHT.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
2 Times a Day

Resisted DF

Using an elastic band have one end around ball of foot and wrapped around uninvolved foot. Holding other end with hands pull as much tension as tolerated as you bring toes toward you while you keep uninvolved foot still. Slow and control back to starting or neutral position. KEEP KNEE STRAIGHT.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
2 Times a Day

Resisted Eversion

Using an elastic band have one end around ball of foot and wrapped around uninvolved foot. Holding other end with hands pull as much tension as tolerated as you bring just your foot and ankle away from midline while you knee uninvolved foot still. DON'T LET YOUR LEG ROLL OUT. Slow and control back to starting or neutral position. KEEP KNEE STRAIGHT.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
2 Times a Day

Resisted Inversion

Using an elastic band have one end around ball of foot and wrapped around uninvolved foot with uninvolved leg crossed over involved leg. Holding other end with hands pull as much tension as tolerated as you bring just your foot and ankle toward midline while you keep uninvolved foot still. DON'T LET YOUR LEG ROLL INWARD. Slow and control back to starting or neutral position. KEEP KNEE STRAIGHT.

Repeat
Hold
Complete
Perform
15 Times
1 Second
1 Set
2 Times a Day

NOTE: We recognize that people will diagnose and treat themselves. We have provided this medical information to make you more knowledgeable about nonsurgical aspects of care, the role of exercise in your long-term recovery, and injury prevention. In some cases exercise may be inappropriate. Remember, if you diagnose or treat yourself, you assume the responsibility for your actions. You should never do any exercise that causes increased pain. You should never do any exercise that places body weight on a weakened or injured limb or back.