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Ankle & Lower Leg Strengthening and Mobility Program
A comprehensive ankle strengthening and mobility series designed to enhance lower leg health. Featuring targeted exercises for ankle eversion, inversion, plantar flexion, and dorsiflexion, all performed with an elastic band, program aims to build muscle strength, improve flexibility, and increase joint stability. Perfect for anyone seeking to fortify their ankles against injury, enhance athletic performance, or recover from existing conditions. As you get stronger you can increase your reps, sets and Frequency. Start with the mobility exercises to warm up, proceed to the strength circuit for the main workout, and finish with stretching exercises to cool down.
  • 1. Ankle circles
    Flip sides

    00:13 min

    Exericise Instrucions
    Sit on a bench with one leg extended and your foot hanging off the edge of the bench. Slowly rotate your ankle in a circle. Repeat in one direction then reverse directions.
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    x/wk
  • 2. Ankle Plantar Flexion - resitance band
    Flip sides

    00:14 min

    Exericise Instrucions
    Sit on the floor with legs extended straight. Loop a resistance band around your foot, just below the toes. Grasp the ends of the band with your hands, pulling to create tension with your foot and toes flexed upwards. Push your toes and foot down against the resistance, pointing them away, then slowly return to the starting position for one repetition. Complete a full set before resting then switch legs.
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    x
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  • 3. Ankle Dorisiflexion - resitance band
    Flip sides

    00:08 min

    Exericise Instrucions
    Sit on the floor with one leg straightened. Attach a resistance band around the top of your foot, just below the toes, and secure the other end to a stable object opposite your foot. Adjust your position until the band is tight with your toes pointed forward, setting your starting position. Then, flex your foot towards you, creating more tension in the band, and gradually return to the starting pose for one rep. Complete a full set before resting then switch legs.
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    x
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  • 4. Ankle eversion - restiance band
    Flip sides

    00:08 min

    Exericise Instrucions
    Sit on the floor, extending the leg you're working on straight in front of you. Secure resistance band around the outside of your foot, near the base of your little toe, and fasten the other ends to a stable object on the opposite side of your foot. Move away to create tension in the band. Engage your foot in a lateral movement (eversion), pulling away from the center line and stretching the band. Hold this position briefly, then gently return your foot to its initial position, completing one repetition. Complete a full set before resting then switch legs.
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    x
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    sec
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  • 5. Ankle inversion - resitance band
    Flip sides

    00:08 min

    Exericise Instrucions
    Sit on the floor with the leg you intend to exercise extended straight in front of you. Attach a resistance band around the inside of your foot, right at the base of your big toe, and secure the other ends to a stable object on the opposite side of your foot. Shift away until the band or tubing is taut, feeling the initial tension. Invert your foot, pulling your toes and foot inward (medially) against the resistance of the band. Hold this inward position momentarily, then smoothly return to the starting stance to finish one rep. Complete a full set before resting then switch legs.
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    x
    Hold
    sec
    Sets