Dorsiflexion With Kettle Bell
This works the ankle extensor muscles using a Kettlebell as a weight.
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Ankle Exercises
The following is a collection of ankle exercises. They include strengthening, mobility and proprioception.
Toe Walks
Toe walking exercises are excellent for strengthening and stabilizing your lower legs, targeting key muscles in the calves, ankles, and feet. Try these two variations:
Eccentric Ankle Inversion
Eccentric ankle inversion works the ankle invertors eccentrically. This means they are lengthening whilst at the same time contracting. This exercise forms part of our
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Partner Isometric Ankle Exercises
Partner isometric ankle exercises are static exercises performed with the help of your physio or a training partner. Isometric exercises are performed without moving the
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Double Leg Stand Eyes Closed
Stand with your weight equally balanced on both legs. Be aware of where you centre of gravity is. Close your eyes and hold the position
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Seated wobble board
Seated wobble board execises are basic, early stage ankle mobility exercises. They form part of a number of our lower leg rehab programs. In particular,
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Soleus Wall Sit
Sit against the wall and slide down so you are in a ‘comfortable’ position with your thighs horizontal. Then raise your heels up off the
Isometric Ankle Exercises
Isometric ankle strengthening exercises work the ankle joint in all directions statically. This means without movement. They improve ankle stability. Make sure to include inversion,
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Forward T
The forward T is a movement control exercise that progresses from a basic single-leg stand. It is good for ankle and knee stability, bridging the
Single Leg Stand
A single-leg stand, balancing on one leg, is a movement control exercise good for the ankle and knee; have arms by the chest or out
Lateral Ankling Drills
Lateral ankling drills work the ankle joint in a more functional, sports specific way. Similar to linear ankling drills only sideays, not forwards. Teaching Points:
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Linear Ankling Drills
Linear ankling drills aim to generate and absorb force through the ankle joint. Similar to Lateral ankling drills, they form part of a number of
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Ankle Proprioception exercises
Proprioception is your body’s coordination, or ability to sense where limbs are in space. It is an essential ability in sports. Here we explain some
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