1. Calf Raises - Stand with feet hip-width apart, rise onto your toes, then slowly lower down. Strengthens calf muscles and stabilizes the ankle joint.
2. Ankle Alphabet - Sit or lie down, extend one leg, and “draw” the alphabet in the air with your big toe. Improves ankle mobility and strengthens ligaments in multiple directions.
3. Resistance Band Ankle Strengthening - Use a resistance band around your foot, then push/pull against the band in different directions (inward, outward, up, and down). Builds ankle ligament support by targeting stabilizing muscles.
4. Single-Leg Balance (Proprioception Training) - Stand on one leg for 30–60 seconds, progress by closing your eyes or standing on a soft surface. Trains balance and strengthens ankle ligaments by challenging stability.
5. Heel-to-Toe Walks - Walk in a straight line placing the heel of one foot directly in front of the toes of the other. Strengthens foot and ankle stability, reducing ligament stress.
Perform these exercises 3–4 times a week. Start with bodyweight and light resistance, then increase difficulty gradually. If you’re recovering from an ankle injury, consult a physiotherapist before starting.
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