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Revitalize and Restore: Expert Shoulder Rehabilitation
Ankle Circules Lying
Lying on your back, move your ankles around in circles both anti-clockwise and clockwise. This is a great mobility exercise to the ankle, and very useful for ankle stiffness following a sprain.
Video: https://youtu.be/yVoKi8KlF70
Active Plantar Flexion One Side
Sit on the floor (or lie down) with one leg bent, and one leg out straight. Bend your ankle towards the ground. This exercise will mobilise a stiff ankle joint.
Video: https://youtu.be/7iXQxxGA-EE
Active Dorsiflexion One Foot
Sit on the floor with your legs out straight. Bring your toes and foot towards you and relax. Repeat the movement to help improve mobility in your ankle joint. You can also hold the stretch to create a stretch in your calf muscle.
Video: https://youtu.be/tAiZXWj289w
Calf Heel Raise Sitting
Sit upright on a chair, with your feet flat on the floor. Slowly raise your legs up onto your toes. Hold, and gradually control the movement back down to the starting position. This is a useful calf pump exercise to improve circulation to your lower legs, as well as improving mobility of the ankle joints.
Video: https://youtu.be/PoGjAAMSBQU
Ice Outside of Ankle
Place an ice pack or pack of frozen peas on the outside of your ankle to reduce inflammation and swelling. Make sure you wrap the ice in a thin towel so its not too cold.
Ice Inside of Ankle
Place an ice pack or pack of frozen peas on the inside of your ankle to reduce inflammation and swelling. Make sure you wrap the ice in a thin towel so its not too cold.
Resisted Plantar Flexion
Sit on the floor with your leg out straight. Place an exercise band around the ball of your foot, hold on to it with both hands, and push away creating resistance in the band. This exercise will help strengthen the calf muscle, and other muscles around the lower leg and ankle. It will also help improve circulation to your lower leg.
Video: https://youtu.be/e0pRcksUgWE
Resisted Plantar Flexion with Ball
Lie on the floor. Place a goof ball (or a football) against the wall. You can keep your leg either straight or bent. Put the ball of your foot on the ball, keeping the heel of your foot on the ground. Push the ball against the wall. You will feel some pressure in your calf muscle. Its a useful exercise to improve control of your foot/ankle.
Video: https://youtu.be/lZTAyKor2GA
Resisted Dorsiflexion Sitting/Lying
Wrap an exercise band around the top of your foot, and anchor the band. Sit down or lie down on the floor. Bring your toes towards your shin, against the resistance of the band, and repeat. You can also hold a stretch to the calf muscle.
Video: https://youtu.be/HDsBrBOBc9Q
Resisted Inversion with Ball
Place a goof ball or football against a wall. Lie down or sit down, and push your foot inwards against the ball. This is a strengthening exercise for the ankle.
Video: https://youtu.be/WNskw-obh_g
Ankle Dorsiflexion / Plantar Flexion Strengthening Sitting
Place a weighted ankle cuff around your foot. Sit on a chair and lift your leg off the floor slightly so your heel is about 6 inches off the floor. Pull your foot towards you, hold, and point your foot away from you, hold and relax. This exercise will strengthen and improve the mobility of your ankle joint.
Ankle Dorsiflexion Strengthening Lying
Place a weighted ankle cuff around your foot. Lie down on your back. Pull your foot towards you, hold, and relax. This exercise will strengthen your tibialis anterior (muscle along the front of your shin) as well as small muscles around your ankle joint.
Video: https://youtu.be/GFdr7OAUV0c
Eversion Bilateral with Band
Tie an exercise band around both feet, and turn them outwards and upwards using the band as resistance. This is a strengthening exercise for your ankles and peronei muscles.
Video: https://youtu.be/-MrFringJIo
Standing on One Leg
Starting in standing, with a slight bend in your knees, bring your arms down to the floor in front of you, with palms flat on the floor. Walk your arms forwards, so that the body makes a triangular shape. With the toes facing forward and feet hip distance apart, extend your hips and tip the tailbone up to the ceiling and away from the hands. Hold this position for the required length of time before returning to the start position.
Hold for 10, Repeat 5 times, Rest for 5, Perform 1 times daily, Perform 3 days per week, Both sides.
Video: https://youtu.be/3TtBr1WwNwU
Ice the Plantar Fascia
While sitting, place a frozen water bottle under your heel and roll to reduce inflammation and pain.
Video: https://youtu.be/2rT19qtAToo
Towel Pick-Up
Try to pick up a towel using your toes. This exercise will help improve strength in your toes and intrinsic foot muscles.
Video: https://youtu.be/Qk2G9nxPmvE
Eccentric Calf Strengthening Exercise
Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. We will assume the leg you are trying to strengthen is your left leg (the injured side). Lift your left leg off the step, and go onto your toes on your right leg. Now place your left foot beside the right, and place all your weight on your left leg. Drop your heel downwards below the level of the step. Use your right leg (non-injured leg) to lift yourself back to the start position. Make sure you keep your leg straight during the exercise. This exercise can help strengthen the calf muscle and may be useful for treating Achilles tendinopathy.
Video: https://youtu.be/bWpbz17JZl0
Ball Control Standing
Stand and place your injured leg on the top of a ball. Move the ball in different directions. This exercise helps improve co-ordination (proprioception) to your foot, ankle and knee.
Video: https://youtu.be/lSIhSWuezns
