Jun 06, 2011

LAT Facebook - Ankle

ROM: Ankle Alphabet

Using ankle and foot only,

trace the letters of the
alphabet. Perform A to Z.
Lower case, upper case and
cursive.

2-3 sets x 10-20 reps.

Stretching: Towel Stretch Strengthening: Toe Curl: Bilateral

With strap or towel around ball of foot, gently pull back until
stretch is felt in back of lower leg. Perform with knee With both feet resting on towel, slowly bunch up towel by
straight for gastroc muscle and knee bent for soleus muscle. curling toes. When reaching end of towel, straighten out and
Can use towel to pull foot to inside and outside. repeat.
Hold 30 seconds. 2-3 times for each muscle group 1-3 sets

Strengthening: Toe Raise (Sitting) Strengthening: Heel Raise (Sitting)

Sit foward in chair with knees bent and feet flat on floor. Sit forward in chair with knees bent and feet flat on floor.
Raise toes, keeping heels on floor. slowly return to starting Raise heels, keeping toes on floor. Slowly lower to starting
position. position.

1-3 sets x 10-20 reps. 1-3 sets x 10-20 reps.

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 Jun 06, 2011
LAT Facebook - Ankle

Strengthening: Resisted Dorsiflexion Strengthening: Resisited Plantarflexion

Facing anchor, tubing around foot, pull toward head. Slowly Anchor behind, tubing around foot, press down, pointing
return to starting position. toes forward. Slowly return to starting position.
2-3 sets x 10-20 reps 1-3 sets x 10-20 reps.

Strengthening: Resisited Inversion Strengthening: Resisited Eversion

Cross involved leg over top of other leg. Use bottom foot as
an anchor for the tubing. Place loop around foot and pull
foot to inside against resistance. Slowly return to starting
position.
1-3 sets x 10-20 reps.
Place involved foot in tubing loop and use other foot as an
anchor. Turn involved foot out against resisitance. Slowly
return to starting position.
1-3 sets x 10-20 reps.

Functional: One-leg balance Functional: Three-Way Leg Swing

Attempt to balance on leg, eyes

open. Vary arm position. Stand on involved foot,
Progress to head movement hands on hips. Reach other
(looking side to side, etc.) and/or foot forward, sideways, and
performing with eyes closed. back, lightly touching floor
with toes.
Hold 10-30 seconds. 1-3 sets.

1-3 sets x 10-20 reps. each

direction

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 Jun 06, 2011
LAT Facebook - Ankle

Balance - Forward Balance Progression Balance - Lateral Balance Progression

3 Movements:
1. Start by stepping forward landing
softly on involved foot. Shift weight
onto involved foot, balance for 3-5
seconds, step back.
2. Bound forward landing softly on
involved foot, balance for 3-5 seconds,
bound back.
3. Hop forward landing softly on
involved foot, balance for 3-5 seconds,
Hop back.
Repeat cycle of 3 movements 1-3
times/leg
3 Movements:
1. Start by stepping to side
landing softly on involved foot.
Shift weight onto involved foot,
balance for 3-5 seconds, step
back.
2. Bound to side landing softly
on involved foot, balance for 3-5
seconds, bound back.
3. Hop to side landing softly on
involved foot, balance for 3-5
seconds, Hop back.
Repeat cycle of 3 movements 1-
3 times/leg

Balance - Lateral Rotational Balance Progression

3 Movements:
1. Start by stepping to side turning foot
in direction of movement landing softly
on involved foot. Shift weight onto
involved foot, balance for 3-5 seconds,
step back.
2. Bound to side turning foot in
direction of movement landing softly on
involved foot, balance for 3-5 seconds,
bound back.
3. Hop to side turning foot in direction
of movement landing softly on involved
foot, balance for 3-5 seconds, Hop back.
Repeat cycle of 3 movements 1-3 times/leg

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