Ankle Exercises for Injury Recovery and Prevention. Full Ankle Strengthening Exercise Routine.
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After a foot or ankle injury, an ankle exercises program will help you return to daily activities and restore the strength and flexibility you enjoyed before you got hurt. Following a well-structured conditioning program is critical to ensuring that your foot or ankle heals completely and re injury does not occur.
To ensure that your strength program is safe and effective, it is best to work with your doctor, physical therapist, or injury recovery fitness coach. This is especially true if you have undergone foot or ankle surgery. You only get ONE body!! Its important you take care of it.
Ankle Exercises Guidelines
The following set of ankle exercises should be performed three times per day. These ankle exercises mainly function to stretch your tendons and ligaments to improve the range of motion of the affected joints.
If you’ve recently hurt your foot or ankle doing these range-of-motion exercises of stretching, strength training, and balance, should help you recover in a few weeks or months time depending on your specific injury. Everyone’s body and healing timeline is SO different. Its important that you pace yourself, listen to your body, and move mindfully through the healing process.
Before starting this ankle exercises routine, warm up with 5 to 10 minutes of low-impact activity, like walking or riding a stationary bicycle. As you get stronger, you can move from these stretch exercises to active strength training. If you are not sure how to do an exercise, contact your doctor or physical therapist. Stop if you feel any pain.
Ankle Exercises Routine
Non-weight bearing ankle exercises:
Ankle pump up and down
Ankle inversion and eversion
Toe Grabbers
Ankle circles
Weight bearing ankle exercises:
Straight leg wall stretch
Bent leg wall stretch
Weight bearing weight shift
Single leg balance
Single leg balance on a towel
Calf raise
Weight bearing on a wobble board
Single leg weight bearing on a wobble board
Ankle Exercises Video
Want to try ankle exercises with the guidance of an injury recovery coach? Press play on the ankle exercises video routine above. In this video, I will lead you through ankle exercises that will allow you to heal and prevent future ankle injury!
If you like this routine, please hit LIKE and share it with your friends! I hope this routine of ankle exercises helps you recover from an ankle injury and keep your ankles strong for life. If you are looking for a personalized plan to get OUT of pain, achieve results, prevent injury, and kick butt in life, I offer virtual coaching for clients all over the world. I come to YOU and provide customized fitness workouts and health programming to enable you to feel your very best. To book an injury recovery or virtual workout coaching appointment, go HERE or contact : carolinejordanfitness@gmail.com
Let me know if you LIKE this video by leaving me a comment below. Have you suffered from an ankle injury? What is your favorite ankle exercise to stay strong?
Keep those ankles moving! Sending you love my friend.
Caroline
