Strengthening exercises

The following sports massage guide is intended for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Static eversion

• These exercises will specifically strengthen the muscles that stop the ankle from being turned over (inverted). The first one is static, meaning that the joint does not actually move during the exercise.
• Simply place the outside of the foot against a wall or even both feet between the legs of a chair and press the outside of the foot as hard as you can against the resistance.
• Hold for 5 seconds, rest for 3 seconds and repeat until you feel it working (video).

Dynamic eversion

• The second exercise will strengthen the muscles dynamically (when moving). Use resistance band or equivalent and turn the foot outwards against resistance.
• Resistance can also be applied by a partners hands. Start with 3 sets of 10 reps and build up.
• The exact number of reps will vary depending on the amount of resistance and the strength of the ankle. Aim for high reps, low resistance in the early stages (video).

Calf raise

• This exercise will strengthen the calf muscles (Gastrocnemius and Soleus). Rise up and down on the toes in a smooth movement.
• You should be able to progress quite quickly with this one but aim for 3 sets of 10 and build up steadily, a few each day (video).

Front of the ankle - dorsiflexion

• Using a rehabilitation band pull the foot and toes up against resistance and then down again. Aim for 10 to 20 repetitions and 3 sets with a short rest in between.
• This is an important strengthening, however it is important not to over do this one. Remember you will still have to walk on the ankle after the strengthen session so do not take the ankle to fatigue.
• Over time this may also lead to pain in the front of the shin - less is probably more with this exercise (video).