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Ankle Theraband Exercises

Ankle theraband exercises are stretching maneuvers that use an elastic band to help the ankle recover from injuries such as sprains or ligament tears. These exercises help increase the strength of the muscles, while at the same time supporting them so that the ankle does not become injured further.

  1. Ankle Plantarflexion

    • Sit down with your legs straight out in front of you. Loop the band around the bottom of the foot of the leg that contains the injured ankle. Holding both ends of the band, press your foot down toward the ground as far as possible and then slowly return to the starting position. Repeat 10 times.

    Ankle Dorsiflexion

    • Sit with your legs in front of you and loop one end of the elastic band around a bedpost. Wrap the other end of the band around the foot of the injured leg and pull your toes toward your head. Hold the stretch for three to five seconds and slowly return back to the starting position. Repeat 10 times.

    Ankle Inversion

    • Begin with your legs straight out in front of you. Wrap the band around the foot of the injured leg and cross the other leg over the top of it. Grab both ends of the band and turn your foot in toward your body while simultaneously pulling against the band. Hold the stretch for three to five seconds and return to the starting position. Repeat 10 times.

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