Ankle Strengthening Exercise

Calf raise

• This exercise is helpful to strengthen the calf muscles such as Soleus and Gastrocnemius. Rise up and down on the toes in a smooth movement.
• You might be able to progress quite quickly and think to stop it but please do not stop this exercise earlier, do at least 3 sets of 10 and build up steadily, a few each day.

• This exercise program will strengthen the muscles dynamically means when you are in motion or moving. To turn the foot outwards against resistance you can use a resistance band or equivalent thing.
• Resistance can also be applied by a partner's hands. Then start this exercise with three sets of 10 reps and build up.
• According to the amount of resistance and strength of your ankle, you can vary the number of reps. In early stage aim on high reps with low resistance.

• This type of exercises will specifically strengthen the muscles which stop the ankle from being inverted or turned over.
• The first step in this exercise is static that means during the exercise the joint does not move actually.
• Just place the outside of the foot opposite to the wall or even both feet between the legs of a chair and press the outside of the foot as harder as you can in opposition to the resistance.
• Hold for 5 seconds then take rest for 3 seconds and keep on doing till you think it work properly.

• Pool the foot and toes up against resistance and then down again with a rehabilitation band. Do 10 to 20 repetitions and three sets with a short rest in between.
• This is one of the most important strengthening exercise, however not to over do this one. Remember that you will be walking on that ankle after the strengthen session completed, so try not to take the ankle to lot of tiredness.
• As the time goes this may also lead to pain in the front of the shin.