Ankle Range of Motion Exercises

3 Sets of 10 for each ankle

3 days per-week
Equipment: Resistance (elastic band)
Plantarflexion
Step 1: Sit on the floor or a bed with your back supported and your legs straight out in front of
you
Step 2: Wrap the resistance band around your foot and hold each end of the resistance band in
your hands
Step 3: Have your ankle held up towards your head and slowly move your foot and ankle against
the resistance band
Step 4: Slowly return to the starting position and repeat 10 times
Tip: Keep your leg straight and heel on the floor for support. To increase resistance, move your
hands down the resistance band toward your foot
Dorsiflexion
Step 1: Sit on the floor or a bed with your back supported and your legs straight out in front of
you
Step 2: Anchor the elastic band on a chair, table leg, or have another individual hold it for you.
Step 3: Pull your toes toward you and slowly return to the starting position.
Step 4: Repeat 10 times
Tip: Keep your leg straight and heel on the floor for support