Ankle Exercises
Ankle Exercises
Ankle Exercises
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Routine For: <strong>Ankle</strong> <strong>Exercises</strong> Jul 29, 2009ANKLE / FOOT - 13 Soleus StretchANKLE / FOOT -14 Gastroc StretchStand with foot back, bothknees bent Keeping heel onfloor, turned slightly out, leaninto wail until stretch is felt inlower calf.Hold 30 seconds.Stand with foot back, Segstraight, forward leg bentKeeping hee! on floor,turned slightly out, lean intowatt until stretch is felt incalf. Hold 36 seconds.Repeat _JL_ times per setDo 3 sets per session.Do _. 2 sessions per day.Repeat 1 ttnics per setDo 3 sets per session.Do 2 sessions per day.\E / FOANKLE/FOOT-22 Toe Raise (Standing)Rise on balls of feetRock back on heels.Repeat _Lfi_ times per setDo 3 sets per session.Do I sessions per day.Repeat 10 _ times per set.Do 3 sets per session.Do i sessions per day.ANKLE / FOOT - 3 Eversion: IsometricANKLE / FOOT - 4 inversion: IsometricPress outer border of foot into ball or rolled pillow againstwall. Hold 2 seconds. Relax.Repeat iO _ times per set. Do.Do I sessions per day.Press inner borders of feet into bal! or roiled pillow betweenfeet Hold 2 seconds. Relax.. sets per session. Repeat 1.0 times per set Do.Do { sessions per day.. sets per session.Copyright© 1999-2007 VHlPage I of2
Routine For: <strong>Ankle</strong> <strong>Exercises</strong> Jul 29, 2009ANKLE/FOOT-26Balance: Unilateral - FoamEyes open, balance withinvolved leg on pillow orcushion.Hold 10 seconds.Repeat 10 times per set.Do t sets per session.Do 1 sessions per day.Perform exercisewith eyes closed whencomfortable with eyes openHIP / KNEE - 52 Step-Down / Step-UpStand on stair step.Slowly bendinvolved leg, loweringotherfoot to floor. Return bystraightening front (eg.Repeat 3D timesper setDo 1 setsper session.Do 1 sessionsper day.
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