Ankle Stability can help to improve sporting performance and decrease the chance of an ankle injury. These exercises can be used in a prehab routine or also as part of a rehab program.
If you have an ankle injury or heel pain it is best to see a clinician to help formulate a rehab program that is best suited to your needs.
Ankle stability Exercises
Wobble cushion
Standing one a wobble cushion can help to develop proprioception. Start with standing on one leg for 30 seconds. You may need something to help balance with when you first star such as a table, chair or a wall. As you develop skill in this ,you can then increase time you are balancing for or you can increase difficulty by closing your eyes when balancing or throwing a ball to a partner or against a wall while balancing. If you do not have a wobble cushion at home you can try using a pillow. if you really want to test yourself, try while brushing your teeth!
Heel raises
This exercise involves going up onto your tippy toes. These exercise works most of the muscles in the lower leg. You can modify them to move to single leg if double leg is feeling too easy or you can add weight to make them harder. You hold dumbells down by your side or if you do not have them at home you could put something heavy, like books or tins of food in a backpack to help increase resistance. Incorporating these exercises into you day to day life makes them easier to complete. you could try this one while you wash the dishes.
Pogo jumps
This exercise entails jumping up and down on 2 feet quickly as if you are on a pogo stick.This exercise can help to improve range of motion in the ankle as well as helping with proprioception. Try to stay in the same spot on the floor when completing these. you may like to put some tape on the floor to help mark your spot.
Skaters
Skaters work on the lateral motion of the body and help strengthen different muscles in the lower leg. Transferring weight from one foot to the other with a jump in the middle and also a knee bend when landing. This one can help for sports with alot of lateral movement such as netball, tennis and football. you may like to use this one as part of a warm up routine.
Standing long jump
This one is just like the long jump without the run up. Stand with 2 feet shoulder width apart. Take off with 2 feet and try and land with both feet hitting the ground at the same time. Once again this one helps to improve power in the legs but also helps with range of motion when landing.
Heel pain
Heel raises
You may have noticed that this exercise was already mentioned in the ankle stability section, this exercise is good bang for you buck as it work so many of the different muscles in the lower leg. You can also use a product we stock called the Fasciitis Fighter to help increase the range of motion to this exercise. If balance is an issue for you then you can also preform this exercise in a seated position. Sitting on a chair you can raise your toes and then slowly go back down again. If you would like to add resistance you can add some weight to your knees such as books or dumbells.
Stretching
Calf stretching can help heel pain. Completing the lunge stretch daily can make some impact. Stretching the Plantar Fascia which runs along the bottom of the foot can also help to relieve the pain. See the photos for demonstration of these stretches.
Spikey ball rolling
A spikey ball is a great tool for your feet. Rolling your spikey ball along the bottom of your foot can also help with heel pain. It is a versatile tool and be used on your Calves, Hamstrings and Glutes also if you have tightness in these areas. Rolling the ball for 5 mins a day can be beneficial.
We hope these tips help you in improving your ankle stability or heel pain. If you would like a customised exercise plan please book an appointment to be assessed. We are located at 108 Bridport St, Albert Park Vic 3206, or you can call us on 03 8648 7678.
Alternatively, you can click on the book now button below and it will take you to our online booking page.