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 [Ball Squeeze]
- Stand tall with feet hip-width apart, placing a soft ball between your inner ankles.
- Lightly press your ankles inward to hold the ball, engaging your inner thighs and calf muscles.
- Slowly lift your heels off the ground, rising onto the balls of your feet. Focus on maintaining the squeeze on the ball.
- Hold briefly at the top, feeling the contraction in your calves and ankle stabilisers.
- Slowly lower your heels back to the floor with control, keeping pressure on the ball throughout.
- Complete repetitions as prescribed by your physiotherapist.
Slow and controlled!