Ankle Exercises

Pay attention to how your body feels as you perform each exercise. The purpose of this is to help you develop your enteroception, also known as your mind-body connection. Enteroception is an essential tool for managing pain. Remember, pain is an output. The brain consults neurotags to determine whether it needs to create pain to protect itself. Neurotags are patterns of safety and danger. If the brain believes every movement is unsafe, then you will be in a constant state of pain.

The goal of these exercises is to perform them safely and comfortably. You need to create a pattern of safety for the brain to identify. This may take some time, and growth never takes a linear path. There will be days when you feel you are making great strides, and others when you feel you are taking two steps back. Have hope and know that when you have perseverance and faith, you will one day feel delightful in wonderful ways.

The goal of these exercises isn’t to become the strongest person on earth; it is to teach your mind and body that it is safe to move, live, and exist. Take your time, be safe, and use discipline as you move. If an exercise hurts when you do it, don’t do it. While it is important to challenge your body, you need to baby it. Be fair and reasonable with your expectations, so that it knows you would never put it in harm’s way. Remember, pain is your brain’s way of showing fear; give it something to trust by being responsible in how you treat yourself.

Ankle Circles Lying

Active Plantar Flexion One Side

Active Dorsiflexion One Foot

Alphabet Ankle Sitting

Calf Heel Raise Sitting

Resisted Plantar Flexion

Resisted Plantar Flexion with Ball

Resisted Dorsiflexion Sitting/Lying

Resisted Inversion with Ball

Ankle Dorsiflexion/Plantar Flexion Strengthening Sitting

Ankle Dorsiflexion Strengthening Lying

Ankle Dorsiflexion/Plantar Flexion Strengthening Lying

Eversion Bilateral with Band

Standing on One Leg

Side-Step

Straight-Line Walking

Calf Heel Raise Two Legs

Tip Toe Walking

Outward Turn Calf Heel Raise

Gastrocnemius Stretch – Single Leg

One Leg Stand Balance Eyes Closed

Calf Heel Raise One Leg

Calf Heel Raise with Knee Bent One Leg

Heel Drop Gastrocnemius Stretch