Think about it – when you’re performing a squat your shin moves forward over the foot and if your mobility is poor here you won’t be able to get particularly low without your heels coming off the ground. This movement isn’t as important to us gym-goers as dorsiflexion is (when you think plantarflexion think ballerinas).ĭorsiflexion is the opposite of plantarflexion, this movement is pointing our toes upwards towards our shin. Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between.Plantarflexion is the movement we make when we point our toes downwards, away from our legs. Progress by increasing the duration of the walks.
Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between. Do not wear shoes but perform the exercise barefoot. An alternative version of this is to repeatedly scrunch up a towel in the toes. Aim to perform this exercise 3 times a day. Try to perform this exercise twice a day – at least once. Aim to keep the others flat on the floor – not easy, is it? Place feet flat on the floor and try to lift each toe up in turn. It is an excellent way of seeing exactly how the strength of the foot is improving. Press down with the forefoot onto the scales to see how much force you generate. Place the back half of a foot on a suitable book, and the forefoot on a set of weighing scales, ensuring the foot is horizontal as far as possible. Aim to repeat this exercise 3 times a day, as above. Repeat this 10 times, rest, and then perform a further 2 sets of 10 repetitions. Spread the toes as far as they will go and then return them together. Here we explain a few which strengthen the smaller muscles in the foot. Foot exercisesįoot exercises are rarely done. Numerous exercises can be created using a box or step to jump over. 
Ankle mobility exercises full#
Plyometric exercises are explosive movements such as jumps, which work the muscles in a similar way to full training such as sprinting. They bridge the gap between basic rehabilitation exercises and more sports-specific training. These exercises are performed later in the rehabilitation process. Go to Balance & proprioception exercises. Exercises can start at a very easy level which is suitable for everyone and can easily be progressed for even the most advanced athletes. If you do not have a wobble balance board then doing a range of exercises, standing on one leg can be done. Wobble boards are effective for improving your sense of proprioception, which is strongly linked to balance. After injury, this is damaged making us more susceptible to re-injury, especially with ankle sprains. Proprioception is about our spatial awareness and sense of where parts of our body are. This exercise is the gold standard for treating Achilles tendonitis. The eccentric heel drop places the emphasis of the movement on the downward phase so that the calf muscles must contract as they lengthen to control dorsiflexion. Heel drops (Achilles tendonitis exercises) This movement is important for the rehabilitation of Peroneal tendonitis and Peroneal tendon rupture. A resistance band is very useful for ankle exercises, but it can also be done with ankle weights. It is the movement of turning the foot so the sole faces outwards (away from the other foot). Ankle eversion is also sometimes known as supination. 
Using a resistance band to perform this movement will strengthen the large tibialis anterior muscle on the outside of the shin. Dorsiflexion is the movement of pulling the foot upwards. This is an early-stage exercise that can be progressed using a resistance band. It eccentrically strengthens the peroneal muscles so they can control excess ankle inversion. It is important to help reduce the chance of future injuries. 
Resisted eccentric inversion is a great exercise for rehabilitation of ankle sprains. A resistance band is great for this exercise and other ankle exercises. Inversion (also known as pronation) is the movement of turning the foot so that the sole faces inwards. It is a good muscle to strength to help reduce overpronation. The posterior tibialis exercise targets this muscle specifically by combining the two movements which it performs. They should be done with the knee straight and bent to target both the larger gastrocnemius soleus muscles. There are many variations and resistance machines are also available. The calf raise is a widely used exercise to strengthen the calf muscles. Protect the lateral ligaments at the side until they have healed. 
If you have an ankle sprain then only up and down movements should be done initially. Exercises can be performed seated or standing. They will help to increase movement at the joint and also pumping the ankle up and down will help reduce swelling. Active mobility exercises where the athlete physically moves the joint through a range of motion are often done early on.
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