Ankle Strengthening Exercises & Stretches - Ask Doctor Jo
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Published 2012-08-06
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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
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More details about this video:
Your ankles are very important with balance. Many times when your ankles become weak, you get very poor balance, and sometimes even have a hard time walking. This video shows you some exercises to strengthen your ankles.
This is a simple 4-way ankle exercise with a resistive band. Start off my propping your ankle up or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantar flexion. Next you want to wrap the band around your other foot. Now you will have resistance pulling out. This is ankle eversion. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion. Finally, you can use a table leg or heavy chair as your anchor. Wrap it around and pull the band towards you. Pull your foot up towards your head. This is called ankle dorsiflexion. Start off with 10-15 times. If you get to 20-25 and it is easy, increase the resistive band.
Ankle Strengthening Exercises & Stretches:
• Ankle Strengthening Exercises & Stret... …
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
All Comments (21)
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Buy a printable worksheet with the Ankle Strengthening Exercises & Stretches in this video here: www.askdoctorjo.com/purchase-ankle-strengthening-e… :_drjoJoexcited:Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo:_drjoJoexcite
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I am senior stroke survivor and following your videos - Thanks a lot for empowerment - God Bless You.
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2-3 times a day is best when you are first recovering from an injury. Then you can drop down to once a day once it starts feeling better. Good luck!
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I just discovered your channel and I want to say a big thank you! I'm not injured, rather mildly disabled as all of my joints are so weak that I easily twist my ankles just standing still. I want to start doing the strengthening exercises once every day and see if anything changes. My brother who has shortened muscles finally learned to walk at ten years old because of exercises like these and I'm very hopeful!
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Definitely! Keeping the ankle strong is the key to preventing sprains! Good luck!
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Thanks so much for this explanation. I was trying to figure out a way to do this particular exercise by myself so I could continue ankle rehab at home. This is the best demonstration I've seen (and better than what my therapist suggested). Now I'll have to check out your other videos!
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I’m a swimmer and I asked my swim coach ways to make me a better swimmer and she said ankle mobility and strengthening will really help so that’s why I’m watching these videos.
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I know it can be very frustrating not being able to do the things you want to do. I am glad it is starting to feel better. Keep checking in, and I will post those aquatic videos soon!!
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I know you posted this years ago but it’s still extremely helpful for someone who has had weak ankles for years! Thanks 😊
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I would just keep focusing on the strengthening exercises to try to get it as strong as possible, but it might be time to go to another doctor for a second opinion and possibly get further imaging like an MRI or CT scan to find out what exactly is going on. Good luck!! Let me know how it goes.
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If you are doing them for rehab of an injury, try to do them at least 2 times a day. If you are just strengthening in general, then once every other day. Good luck!!
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Thanks for the video. Last time I tried to start running I hurt my ankle, so this time I'm strengthening them beforehand! This looks very simple & easy to do.
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I got the resistive band from one of the PT clinics I worked at, but you can get resistive bands from any sporting store or Walmart. They are not very expensive.
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This video and the plantar fasciitis one have been incredibly helpful for me and let me play football again without pain for days after, thanks Jo!
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It should help! You might also want to check out the shin splints video as well for stretching and strengthening. Those might help too! Good luck!!
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These have been great exercises. I pulled tendons in my ankle slipping on ice Dr say it will heal give it time but nothing otherwise. Have been following these videos and starting to see some progress. Thank you so much.
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I sprained my ankle over a year ago and did these stretches to help rehabilitate. I have recently started a new work out regimen so my ankle has started hurting again. Unfortunately I had forgotten all of these work outs but I am glad that you posted them here! Now I can do them nightly to strengthen my ankle for working out.
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Yes! These exercises will help. How long ago did you get injured? Unfortunately with torn ligaments, you will always have some slight weakness in that ankle, but the exercises will help!! I also have a balance video that will help strengthen the ankles if you want to check it out. Good luck!!
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Yes it definitely should! I also have a balance video if you want to check it out...it is great for ankle strengthening too! Good luck!
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Thank you. These were the exact exercises that got me bulletproof ankles. Stopping was a mistake and I had forgotten how do do them correctly until this video today. Have saved to use.
