Top 5 Exercises For Ankle...

Ankle instability is a condition where the ankle joint is prone to giving way or rolling, which can increase the risk of ankle sprains. Exercises can help manage ankle instability by improving the strength, stability, and range of motion of the ankle joint.

Sit down with your legs extended or hanging off the table.
Draw the capital letters of the alphabet with your ankle, accentuating all of the ranges of motion.

Sit upright in a chair in a well supported relaxed posture.
Place a towel under the ball of your foot on the leg to be stretched.
Hold the ends of the towel in both hands and straighten your leg out in front of you, keeping your heel on the ground.
Pull on the towel to bring your toes up towards you.
You should feel the stretch down the back of your calf.
Hold this position for the required duration and then change legs and repeat.

Balance on your symptomatic leg for as long as you can.
Keep your gaze horizontal.
You may want to be close to a solid object to hold on to if needed.
Do not rest your raised leg on the stance leg.

Sit up straight on the floor or on your bed with a resistance band looped around all of your toes other than your big toe.
Hold the other ends of the band in both hands.
Keeping your big toe still, pull your toes towards you using the band.
With some tension in the band, push your toes back down against the resistance of the band.
Continue to repeat this movement, ensuring your big toe remains still.

Stand up straight and lift your toes off the floor as high as you can.
Walk forwards, balancing on your heels only, keeping your toes up.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate pain and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

If you're looking for personalized exercises for a Ankle instability, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let your pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.