Strengthening ankles with movement - isotonic exercises
These exercises first show the four movements at the ankle with no weight, where each movement should be held for 5-10 seconds and then relaxed back to neutral (foot relaxed with toes pointing in a straight line continuing on from shin bone, and foot either resting on the floor or relaxed so neither plantarflexed or dorsiflexed).
Then the movement can be made more difficult with either an elastic exercise band (Theraband or generic exercise resistance band) or ankle weights strapped to the foot. Now the exercises can be performed in two ways, listed under each picture as 1 and 2. Do all the exercises labelled (1) on their own first. and as you become able to hold these for 4 seconds each and longer (up to 10 seconds) add in gentle number (2) exercises as well.
Explanations for carrying out exercises 1) and 2):
1) first just do the exercise concentrically (muscle shortening), with the foot or ankle supported back to neutral or the band or weight taken off.
2) secondly you can add eccentric (muscle lengthening in response to a force) after the concentric part.
When performing these, try and do the concentric part slowly at first and building speed over the days of rehabilitation, while the eccentric part should be made slower and more controlled over time, lasting up to 4-10 seconds by the end of two or three weeks.
Then the movement can be made more difficult with either an elastic exercise band (Theraband or generic exercise resistance band) or ankle weights strapped to the foot. Now the exercises can be performed in two ways, listed under each picture as 1 and 2. Do all the exercises labelled (1) on their own first. and as you become able to hold these for 4 seconds each and longer (up to 10 seconds) add in gentle number (2) exercises as well.
Explanations for carrying out exercises 1) and 2):
1) first just do the exercise concentrically (muscle shortening), with the foot or ankle supported back to neutral or the band or weight taken off.
2) secondly you can add eccentric (muscle lengthening in response to a force) after the concentric part.
When performing these, try and do the concentric part slowly at first and building speed over the days of rehabilitation, while the eccentric part should be made slower and more controlled over time, lasting up to 4-10 seconds by the end of two or three weeks.