Exercises for the ankle with photos and instructions.
Exercises for the ankle work on mobility, strength and balance. With every step the ankle carries your body weight, and the muscles of your lower leg and foot keep it stable, on uneven ground too. After a sprain, or if you move little, that stability can decrease and the ankle feels unsteady more quickly. Below are examples with photos and instructions.
This page provides general information and is not a substitute for physiotherapy advice. If you have any complaints, consult a physiotherapist.
Exercise sheet · Ankle · 10 exercises
Exercises for your ankle
General examples with an image and a short explanation. Which exercises suit you is something you decide together with your physiotherapist.
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01Toe Walks
Calves
Stand upright on the balls of your feet, lifting your heels as high as you can. Walk slowly forward on your toes, keeping your heels off the floor the whole time. Keep your body upright and your steps small.
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02Single-Leg Balance
Glutes · Quadriceps
Stand upright with your feet hip-width apart. Shift your weight onto your affected leg and lift your other foot slightly off the floor. Keep your back straight and your gaze on a fixed point in front of you. Hold your balance.
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03Single-Leg Calf Raise
Calves
Stand on the affected leg with support for balance and the other leg slightly bent. Slowly push up through the ball of the foot until you stand on your toes. Hold briefly. Lower under control.
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04Calf Foamrol
Calves
Sit on the floor with your leg extended and place a foam roller under the upper part of your calf. Support on your hands and let your body weight sink onto the roller. Roll slowly up and down from just below the knee to the middle of the calf. Breathe calmly and do not force the pressure.
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05Ankle Circles
Calves · Tibialis Anterior
Sit on a chair with your affected leg straight in front of you and your foot free in the air. Turn your foot slowly in large circles from your ankle, first a number of times one way and then the other way. Keep your lower leg still so the movement comes only from your ankle.
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06Heel Walks
Tibialis Anterior
Stand upright and lift the forefeet of both feet so you stand only on your heels. Walk forward calmly a number of steps on your heels, keeping your toes pulled up. Keep your torso upright and your gaze forward. Walk back and repeat.
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07Knee-to-Wall Dorsiflexion
Calves
Stand with your affected foot in front of a wall, your toes a small distance from the wall. Bend your knee straight forward toward the wall without lifting your heel, as if you want to touch the wall with your knee. Keep your heel fully flat on the floor during the bend. Come back.
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08Isometric Ankle Eversion
Peroneals
Sit on a chair with your affected foot flat on the floor and the outside of your foot against a wall or table leg. Push the outside of your foot outward against the wall calmly, without your foot moving. Keep your lower leg still and your heel on the floor. Hold the tension.
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09Calf Stretch
Calves
Stand facing a wall and place both hands on it at chest height. Step one foot back and keep that heel pressed into the floor. Bend your front knee until you feel a stretch along your back calf. Hold the stretch.
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10Soleus Calf Raise
Calves
Sit on a chair with your feet flat on the floor and your knees at 90 degrees. Place a weight on your thighs just above your knees. Push your heels up by rising onto your toes while keeping your knees bent. Lower back down under control.
This is how a physiotherapist turns these into a program.
A physiotherapist turns exercises like these into a personal program in seconds and shares it via a link. This is what that looks like on your phone.
Are you a physiotherapist yourself? This is how you build programs like this in secondsWhen should you see a physiotherapist?
Ankle pain during movement or at rest? Or questions about training or load? A physiotherapist can help. Together you look at the cause and put together a plan that fits your situation.
Frequently asked questions
Do ankle exercises help after a sprained ankle?
After a sprain (an ankle ligament injury) exercises are often used to rebuild the mobility, the strength and above all the balance of the ankle. What fits when depends on the severity and the phase of recovery. If you are unsure whether something is broken, have it assessed by a doctor first. A physiotherapist then builds up your recovery with you.
How often should I do ankle exercises?
Frequency and progression differ per person and per complaint. That is why we deliberately do not mention numbers or schedules here. A physiotherapist tailors that to your loading capacity, situation and goal.
Can I just do these exercises myself?
The exercises on this page are general examples. If you have pain, a recent injury or doubt about the execution, do not start on your own but consult a physiotherapist first.
How do I take these exercises to my physiotherapist?
Use the “Take these exercises to your physio” button. Your physiotherapist can use Kinmo to put together a personal schedule from exercises like these in seconds and share it with you via a link.
