exercise booklet ankle strength and proprioception

Exercise Booklet

Ankle strength and proprioception

PhysiotherapyPatient information

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Ankle dorsiflexor strengthening with theraband

Therapist`s aimTo strengthen the ankle dorsiflexors.

Client`s aimTo strengthen your ankle muscles.

Therapist`s instructionsPosition the patient in supine with their legs extended. Adjust the theraband so that the direction of pull opposes ankle dorsiflexion. Instruct the patient to dorsiflex their ankle.

Client`s instructionsPosition yourself lying on your back with some theraband around your forefoot. Adjust the theraband so that the direction of pull is from the foot of the bed. Start with your ankle downwards. Finish with your ankle upwards.

Progressions and variationsLess advanced: 1. Downgrade the colour of the theraband. More advanced: 1. Upgrade the colour of the theraband.

Ankle evertor strengthening using theraband

Therapist`s aimTo strengthen the ankle evertors.


Therapist`s instructionsPosition the patient in supine with their legs extended. Adjust the theraband so that the direction of pull opposes ankle eversion. Instruct the patient to evert their ankle.

Client`s instructionsPosition yourself lying on your back with some theraband around your forefoot. Adjust the theraband so that the direction of pull is from the inside. Start with your ankle inwards. Finish with your ankle outwards.


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Ankle invertor strengthening using theraband

Therapist`s aimTo strengthen the ankle invertors.


Therapist`s instructionsPosition the patient in supine with their legs extended. Adjust the theraband so that the direction of pull opposes ankle inversion. Instruct the patient to invert their ankle.

Client`s instructionsPosition yourself lying on your back with some theraband around your forefoot. Adjust the theraband so that the direction of pull is from the outside. Start with your ankle outwards. Finish with your ankle inwards.


Ankle plantarflexor strengthening in supine using theraband

Therapist`s aimTo strengthen the ankle plantarflexors.

Client`s aimTo strengthen your calf muscles.

Therapist`s instructionsPosition the patient in supine with their legs extended. Adjust the theraband so that the direction of pull opposes ankle plantarflexion. Instruct the patient to plantarflex their ankle.

Client`s instructionsPosition yourself lying on your back with some theraband around your forefoot. Adjust the theraband so that the direction of pull is from your knee. Start with your ankle upwards. Finish with your ankle downwards.


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Ankle plantarflexor strengthening in sitting without weights



Therapist`s instructionsPosition the patient in sitting with their knees together. Instruct the patient to lift their heels off the floor by plantarflexing the ankles.

Client`s instructionsPosition yourself sitting with your knees together. Start with your feet flat on the floor. Finish with your heels lifted off the floor. Ensure that you keep your toes on the floor.

Progressions and variationsLess advanced: 1. Place a bandage around the knees to hold them together. More advanced: 1. Place a weight over the knees.

Heel raise



Therapist`s instructionsPosition the patient in standing. Instruct the patient to plantarflex their ankles. Ensure weight is equally borne through both legs.

Client`s instructionsPosition yourself standing. Start with your heels on the ground. Push up on your toes.

Progressions and variationsLess advanced: 1. Provide hand support for balance. More advanced: 1. Progress using strength training principles.

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Bilateral calf raises on a block



Therapist`s instructionsPosition the patient in standing on a step with their heels off the edge. Instruct the patient to plantarflex their ankle.

Client`s instructionsPosition yourself standing on a step with your heels off the edge. Lift your body weight up onto your toes.

Progressions and variationsLess advanced: 1. Provide hand support for balance. More advanced: 1. Wear a backpack with weights in it. 2. Progress using strength training principles.

Stand on one leg with support

Therapist`s aimTo improve the ability to stand on one leg and balance.

Client`s aimTo improve your ability to stand on one leg and balance.

Therapist`s instructionsPosition the patient in standing on one leg with a stable support nearby. Instruct the patient to maintain the position without touching their other foot on the floor. Ensure that hand support is used only if necessary.

Client`s instructionsPosition yourself standing on one leg with a stable support nearby. Practice maintaining the position without touching your other foot on the floor. Ensure that hand support is used only if you feel unsteady.

Progressions and variationsLess advanced: 1. Stand with both feet on the floor. More advanced: 1. Remove hand support. 2. Turn head and trunk in different directions. 3. Add movement of the arms in different directions. 4. Throw and catch a ball in this position.

Precautions1. Ensure that the support is stable.

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Therapist`s aimTo improve the ability to stand and balance.

Client`s aimTo improve your ability to stand and balance.

Therapist`s instructionsPosition the patient in tandem stance with one foot forward in front of the other and a stable support nearby. Instruct the patient to maintain the position. Ensure that hand support is used only if necessary.

Client`s instructionsPosition yourself standing with one foot forward in front of the other and a stable support nearby. Practice maintaining the position. Ensure that hand support is used only if you feel unsteady.

Progressions and variationsLess advanced: 1. Position the feet in semi-tandem stance. 2. Position the feet further apart. More advanced: 1. Remove hand support. 2. Turn head and trunk in different directions. 3. Add movement of the arms in different directions. 4. Throw and catch a ball in this position. 6. Stand on one leg.

Stand on one leg with support

Therapist`s aimTo maintain or improve range of motion and stretch tight tissue over the calf and ankles.

Client`s aimTo stretch tight tissue over your calf and ankles.

Therapist`s instructionsInstruct the patient to stand with legs shoulder- width apart and their hands resting on a wall. Instruct the patient to drop down by bending both knees. Ensure that the majority of the patient’s weight is on the back foot and the feet are parallel. Ensure that the patient pushes the back heel into the ground.

Client`s instructionsStand with your legs shoulder- width apart and your hands resting on a wall. Drop down by bending both knees. Ensure that the majority of your weight is on the back foot and that your feet are parallel. Ensure that you push the back heel into the ground.

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Therapist`s aimTo stretch or maintain length of the ankle plantarflexors.

Client`s aimTo stretch your calf muscles or maintain range in your ankle.

Therapist`s instructionsPosition the patient in standing with one leg in front of the other and their hands resting on a wall. Instruct the patient to lean forwards while keeping the back leg straight. Ensure that both feet point forwards and the back heel remains on the ground.

Client`s instructionsPosition yourself standing with one leg in front of the other and your hands resting on a wall. Lunge forwards while keeping your back leg straight. Ensure that both feet point forwards and your back heel remains on the ground.

Precautions1. Impaired or absent sensation of stretch.

The James Cook University Hospital, Marton Road, Middlesbrough, TS4 3BW. Tel: 01642 850850Issue Date: December 2019 Review Date: December 2021 ST

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This booklet was created using software freely available at www.physiotherapyexercises.com on 21-Oct-2019. https://www.ptx.rehab/ZYBUXK

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exercise booklet ankle strength and proprioception

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