Two Ankle Strengthening Exercises

Strengthen the muscles in the ankle with resistance band exercises. Strong ankle muscles improve lower body biomechanics and help prevent injuries. Strengthening the tibialis posterior helps prevent the painful and performance limiting condition known as shin splints. Strengthening the peroneus longus and peroneus brevis muscles helps build ankle joint stability thus reducing the risk of lateral ankle sprains and peroneal tendinopathy.

Tibialis Posterior Strengthening: Resistance band ankle plantar flexion & inversion

Sit in good posture.

Cross working leg over non-working leg. Non-working foot flat on floor.

Lateral ankle of working leg rests on distal anterior thigh of non-working leg.

Resistance band wrapped around midfoot of both feet.

Plantar flex and invert ankle against resistance.

Slowly return to starting position.

Build to fifteen repetitions bilaterally.

Ankle Eversion: Peroneal Muscles Strengthening Exercise.

Sit in good posture.

Hold foot of working leg a few inches off floor.

Wrap resistance band around midfoot of working leg.

Secure opposite end of resistance band to a sturdy structure.

Mild tension should exist in band at starting point.

Evert ankle through a pain free range of motion.

Hold an isometric contraction for two to six seconds.

Move slowly back to starting position by controlling eccentric motion.

Build to fifteen reps bilaterally.

Strengthen your ankles using a resistance band. Perform resisted ankle exercises to build strength, increase function, improve lower body biomechanics and prevent injuries. Ankle strengthening exercises help to prevent and rehabilitate injuries such as lateral ankle sprains, high ankle sprains, shin splints, calf muscle strains, tarsal tunnel syndrome, plantar fasciitis, Achilles tendinopathy and peroneal tendinopathy.

Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV

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