Wednesday, December 8, 2010

Ankle Exercises

The first exercise is ankle eversion. If you are using your right foot, you want to sit on the left side of the t-band and put the t-band around the forefoot. Start the foot inverted and then everted your foot. Keep the knee straight and do not try to internally rotate hip or tibia. Do 3 sets of 10.

The next exercise is ankle inversion. Its the opposite of the ankle eversion exercise. If using the right foot, sit on the right side of t-band and start foot everted and invert foot. Do 3 sets of 10.

This exercise is ankle plantarflexion. Wrap the t-band around the heads of the metatarsals of the foot. Keep the leg straight, start the foot in dorsiflexion and then plantarflex foot.

Leg extension and abduction

Leg Extension:
Stand up straight and have a the t-band around your ankle. Extend your leg posteriorly. You want to keep your knee straight. This will work on the gluteal muscles. Do 3 sets of 10 reps.

Leg Abduction:
Again, stand up straight. Step to the side of the t-band and abduct your leg. Keep the knee straight again and do 3 sets of 10.