Ankle Strengthening Exercises & Stretches – Ask Doctor Jo

Ankle Strengthening Exercises & Stretches – Ask Doctor Jo


Hey everybody, it’s Dr. Jo. I’m going to show
you some ankle strengthening exercises today. Now there have already been some ankle stretching
exercises along with the plantar fasciitis videos. So you can go there and get some stretches
for that. So it will stretch your ankle area which will be your calves, and your planar
fascia, and there is also some strengthening in the shin splints video. Which also gives
you some stretching and strengthening. So this is just going to add in showing you some
strengthening with the theraband. So let’s get going with that. Okay, so now I’m just
going to show you a simple 4 way ankle exercise with the theraband. We’ve talked about the
bands a little bit about how the colors are different resistance. I’m just going to show
you with the yellow, which is the lightest, but if it’s very easy for you, you get to
20-25 repetitions and it’s not hard, then you can bump up the resistance. What I usually
do with the ankle, is I’ll prop something under the ankle because you want to have good
movement. You don’t want your heel to be hitting the floor. Because you are not going to get
good movement in the ankle. So you can prop it up with a noodle if you have it, you can
roll up a beach towel. Just kind of place it underneath where your Achilles tendon is,
so you will have movement in your heel to get going. So I’ve put a little loop on the
end of my band, and that’s just so I can place it around my foot, and get a good hold on
it. Now you want the band to be at the ball of your foot. You don’t want it to be up on
your toes, because it will probably slip off and hit your face, and you don’t don’t want
it down at the bottom of your foot because you’re not going to get good resistance. So
you want it to try and stay on the ball of your foot if possible. So the first one you
want to give yourself some good resistance, and you’re just going to push forward as far
as you can, and then slowly come back as far as you can. Now the key with this is, when
you go down, and you come back, control it coming back. You don’t want the band to let
it fly back, you want to control it going back. So your just going to start off with
10-15 times, and again, if that’s easy, and you get up to 20-25 times, and it’s not hard,
and your not feeling a little bit of burn, then you want to bump up your resistive band.
So you’re just going to push down, and slowly come back. Now we want to get all four directions
since it’s the 4 way ankle I was telling you about. Sometimes you just have nobody to hold
onto the band for you. If you have somebody that wants to help you rehab your ankle, they
can just go around in these directions, but you don’t always have that luxury when you’re
trying to get your exercises in, somebody might not be there. So, to go out, what you
are going to do is turn it on the inside. The knot is going to be on the inside, and
you are going to wrap the band around your other foot. So it’s going to be a motion all
the around, so now the resistance is this way, and you’re going to pull your ankle out.
Now the key with this one is you don’t want to pull your whole leg out. You’re not exercising
your leg, you’re exercising your ankle. So you’re really trying to just move that ankle
out, and slowly come back in. So if you feel like you are doing this, hold your leg in
place, so your leg doesn’t move. Pulling with your ankle out, and slowly coming back in.
Same thing, 10-15 times, if you get to 20-25 and it’s easy, bump up that resistance. So
the next way, we are going to go in. The way to do that if you don’t have any help or anyone
to hold onto it. You are going to cross your foot over, and you are going to wrap it around
this way. So now the knot is on the outside of the foot. So now the resistance is coming
from this direction, so now you are going to push your foot this way. So same thing,
you are going to pull at your ankle and not at your leg. If you need more resistance,
you can cross your leg more, and pull it out, and coming in. Now I came back just a little
too fast. Remember you want to control it, you don’t want to let the band control you,
you control the band. So your pulling in, and then slowly coming back out. Mine might
be a little weak. It’s trying to fight it a little bit, but nice and controlled, 10-15
times. Now the last one you are going to need a little help, a little anchor somewhere.
If you’ve got a sturdy table, coffee table, heavy chair, you can use that. What you are
going to do, is the knot is going to be on the bottom part now, and if you’ve got something
right here, you can wrap it around, and then pull it this way. Same thing, you want it
to be around the ball of the foot, and now you want to come in this direction. So you’re
pulling your foot up this way, and then slowly coming back down. Same thing, you’re controlling
the band, don’t let the band control you. 10-15 times, if you get to 20-25 and it’s
too easy, bump up that resistance. And there you go, you’ve got a 4 way ankle strengthening
exercise. Alright, so there you have it. So those were some ankle strengthening exercises.
The 4 way with the resistive band. And remember you also have some stretching and some more
strengthening of the ankle with your plantar fasciitis video and also your shin splints
video. So if you want to go check those out, please go to askdoctorjo.com and remember
have fun, be safe, and I hope you feel better soon!