Isometric ankle exercises are static strengthening exercises performed without moving the joint. They help activate the muscles around the ankle and improve stability, which is important in the early stages of rehabilitation.
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These exercises are commonly introduced early in rehab when movement may be limited, but muscle activation is needed.
How to perform isometric ankle exercises
- Sit or stand with your ankle in a neutral position.
- Ask a partner to apply gentle resistance against your foot, or use a fixed resistance position as advised.
- Push against the resistance without allowing the ankle to move.
- Hold for 5–10 seconds, then relax.
- Repeat for the required number of repetitions.
- Perform in different directions such as inversion, eversion and dorsiflexion, as appropriate.
Key points
- Do not allow the ankle to move
- Keep the contraction controlled
- Avoid forcing into pain
- Build up gradually
- Follow the direction and resistance method advised for your stage of rehab
This exercise forms part of our ankle sprain, plantar fasciitis, ankle fracture and calf strain rehabilitation programmes, helping to activate the muscles around the ankle before progressing to more dynamic strengthening exercises.
