1. Ankle Alphabet - Sit on a chair and extend one leg. Use your big toe to “draw” the alphabet in the air. This helps improve mobility and activates small stabilizing muscles around the ankle.
2. Calf Raises - Stand with your feet hip-width apart. Slowly rise up onto your toes, lifting your heels off the ground. Hold for 2–3 seconds, then lower back down. Repeat 10–15 times for 2–3 sets. Strengthens calf muscles and supports the ankle joint.
3. Resistance Band Ankle Eversions - Sit with your legs straight and loop a resistance band around your foot. Anchor the other end of the band to a stable object. Slowly move your foot outward against the resistance, then return to start. Repeat 10–12 times per side.
4. Single-Leg Balance - Stand on one leg for 30–60 seconds. To increase difficulty, close your eyes or stand on a soft surface (like a pillow). Do 2–3 sets per leg. Improves balance and strengthens the ligaments by forcing them to stabilize your body.
Start gently, especially if you’ve had a recent ankle injury. If pain persists, consult a physiotherapist for a tailored program.
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