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YOUR HOME PROGRAM Ankle 333 E Campus Mall
Madison, WI, 53715
Created by Jerod Keene, ATC Oct 23rd, 2018 (608)265-5600

View at "www.my-exercise-code.com" using code: WBHXS46

Total 7

Theraband Ankle 4 Ways Repeat 15 Times

Complete 3 Sets
4 different motions for ankle stability: Perform 1 Time(s) a Day

1. Plantar Flexion: Put theraband under foot

and straighten your knee. Then, pump your
ankle up and down towards the ground (similar
to a gas pedal).

2. Inversion: While seated with a ball between

knees, use an elastic band attached to your foot
and draw your foot inward. Be sure to keep
your heel in contact with the floor the entire
time.

3. Eversion: While seated with a ball between

knees, use an elastic band attached to your foot
and draw your foot outward to the side. Be sure
to keep your heel in contact with the floor the
entire time.

4. While seated with a ball between knees,

place the elastic band over the ball of the
affected foot. Step on the band with the other
foot and lift the involved toes and foot up.

SINGLE LEG STANCE - REACH TWIST SLS Repeat 3 Times

Hold 30 Seconds
Stand on one leg and maintain your balance. Complete 1 Set
Perform 1 Time(s) a Day
Next, reach forward and across your body with
your opposite arm as far as you can without
losing your balance.

Then return to original position. Repeat in

multiple directions like a clock formation.

Maintain a slightly bent knee on the stance

side.

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 SIGNLE LEG STANCE - CLOCKS Repeat 1 Time
Hold 30 Seconds
Start by standing on one leg and maintain your Complete 3 Sets
balance. Image a clock on the floor where your Perform 1 Time(s) a Day
stance leg is in the center.

Then, lightly touch position 1 as illustrated with

your non-stance foot. Then return that leg to the
starting position.

Next, touch position 2 and return. Continue this

all the way to position 6.

Maintain a slightly bent knee on the stance

side.

Exercise difficulty can be increased by closing

eyes and/or performing reps on uneven surface
barefoot.

TOE WALK Repeat 3 Times

Hold 30 Seconds
Raise up your heels and walk on your toes. Complete 1 Set
Perform 1 Time(s) a Day
Take few steps forward and then a few steps
backwards.

HEEL WALK Repeat 1 Time

Hold 30 Seconds
Raise up your toes and walk on your heels. Complete 3 Sets
Perform 1 Time(s) a Day
Take few steps forward and then a few steps
backwards.

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 Single leg stand with toe touch Repeat 10 Times
Hold 3 Seconds
Stand and gain balance on the affected leg. Complete 3 Sets
Reach towards the planted foot with the Perform 1 Time(s) a Day
opposite hand. Be sure to bend to knee, to gain
eccentric control, while reaching downward.
Keep the knee in line with the foot and avoid
knee buckling.

Ankle Dorsiflexion: self-mobilization Repeat 20 Times

Hold 1 Second
Stand with your foot approx. 3-5" from the wall. Complete 2 Sets
Perform 3 Time(s) a Day
Lean forward, moving your knee towards the
wall.

You should feel a stretch or slight strain in the

ankle as your knee moves to the wall.

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