1. Ankle Alphabet (Range of Motion) - Restores mobility and reduces stiffness. Sit with your leg extended. Use your big toe to “draw” the alphabet in the air. Move only your ankle; keep your knee still.
2. Towel or Band Stretch (Flexibility) - Improves calf and Achilles flexibility while easing tension. Sit with your leg stretched out. Loop a towel or resistance band around the ball of your foot. Gently pull toward you while keeping the knee straight.
3. Resistance Band Strengthening (Strength) - This includes 4 motions using a resistance band: Push your foot downward, like pressing a pedal. Pull your foot upward. Turn the sole inward. Strengthens all supporting muscles around the ankle.
4. Calf Raises (Stability & Strength) - Stand with feet hip-width apart. Slowly rise to your toes, then lower down with control. Single-leg calf raises (only when pain-free). Use a step for increased range.
5. Balance Training (Proprioception) - Re-teaches your ankle how to stabilize and prevents future sprains. Stand on the injured leg for 30 seconds. Close your eyes. Stand on a pillow or balance board. Try doing light movements while balancing (e.g., reaching forward).
6. Heel-to-Toe Walking (Functional Strength) - Improves walking stability and coordination. Walk in a straight line placing one foot directly in front of the other. Roll from heel to toe smoothly.
Start only after swelling reduces and your doctor/physio clears you. Stop any exercise that causes sharp pain or swelling. Consistency is key — small, daily work builds long-term stability. For severe ligament tears (Grade 3), structured physiotherapy is essential.
Address - #10-41 Mount Elizabeth Novena Specialist Centre 38 Irrawaddy Road Singapore 329563
Phone - 67348168
Email - [email protected] ...
Visit - https://www.footandankledoc ...
