1Ankle Eversion
- Sit with your legs extending in front of you and a theraband ties around your feet.
- Keeping your toes pointed towards the ceiling, turn the soles of your feet away from one another and slowly return them.
- Repeat as prescribed by your physiotherapist.
2Heel Raise
- Stand facing a wall or supportive surface and place your fingers on the surface for support if needed.
- Ensure your feet are hip distance apart and toes facing forward.
- Push up onto the balls of your feet by lifting the heels from the ground.
- Slowly lower yourself to the ground.
3Ankle Dorsiflexion [Knee to Wall]
- Stand next to a wall and place one foot in front of the other, its best to start closer to the wall approx. 5cm away.
- Whilst keeping your foot flat on the ground bend the knee with the aim of touching the wall.
- If you can touch the wall, move the foot back a centimetre each time until you find it difficult to reach the wall and feel a light stretch.
- Repeat/perform the exercise as instructed by your therapist as there is a few variations.
- Holding the stretch for 30 seconds up to a minute can be of benefit for people with stiffness in their ankle.