1. Ankle Circles - Improves mobility and strengthens ligaments around the ankle. Sit or stand with your leg extended. Slowly rotate your foot in a circular motion, clockwise 10 times, then counterclockwise 10 times. Keep movements slow and controlled to maximize ligament engagement.
2. Calf Raises - Strengthens the calf muscles and supports ankle stability. Stand with feet hip-width apart, near a wall or chair for balance. Slowly lift your heels off the ground, standing on your toes. Hold for 2–3 seconds, then lower. Repeat 12–15 times for 2–3 sets.
3. Resistance Band Ankle Eversion/Inversion - Strengthens the ligaments on both sides of the ankle. Sit on the floor with legs extended. Loop a resistance band around your foot. Use a medium resistance band and avoid jerky movements.
4. Balance or Single-Leg Stands - Enhances proprioception (awareness of joint position) and ankle stability. Stand on one foot for 20–30 seconds. Keep your core engaged and eyes forward.
5. Toe and Heel Walking - Strengthens the muscles and ligaments around the ankle and foot. Walk on your toes for 20–30 steps. Then walk on your heels for the same distance. Repeat 2–3 times. Keep your steps slow and controlled to fully activate ankle stabilizers.
Warm up before exercises to prevent injury. Combine strengthening with stretching (e.g., Achilles stretches) for full ligament health. Gradually increase intensity and resistance as your ankle strengthens.
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