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.
2Ankle Eversion
- Start in sitting with a resistance band around the middle of your feet.
- Gently pull your feet away for each other and hold for a period of time determined by your Physiotherapist.
- Let your feet slowly come back together and relax.
- Do not let your ankles turn inwards during the exercise.
- Hold and repeat as per your Physiotherapist guidelines.
3Ankle Pulsing
- Stand on the target limb.
- Bounce or ‘pulse’ through your ankle.
- This adds a slightly more dynamic load through the ankle, calf and achilles tendon.
- This exercise is used to prepare your body for jumping, hopping and running.
4Lateral Hopping
- Set up two points on the ground roughly 30cm apart.
- Begin in the middle of the two marks.
- Hop on one leg over one of the points, then back over the other point.
- Try not to land on the points, make sure you jump all the way over.
- Repeat as many times as your Physiotherapist has prescribed.
5Lateral Hopping [Skater]
- Come into standing on one leg.
- Bend the supporting leg and hop to the side landing on the opposing leg.
- As you land, bend the supporting knee to absorb the bounding motion.
- Immediately repeat returning to the start position.
- You may incorporate a bent opposite elbow for balance.
- As you land, ensure the pelvis remains level and maintain good knee control.
- Aim to move in an upward and lateral direction.
- Avoid collapsing through the upper body or hopping to steady yourself as you land.
6Ankle Inversion
- Secure the resistance band around the affected foot and loop it around the unaffected limb to anchor.
- With a straight knee, move the ankle so the toes are coming inwards across the midline.
- Slowly return to the start position.
- Repeat as per Physiotherapist’s guidelines.