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Ankle Exercises- 3 Part Series, Basic Exercises

Ankle injuries are common in soccer.  Being able to rehabilitate properly from an injury will help reduce reoccurrence of injury and complications.  Progression from basic to advanced ankle exercises helps prepare your ankle for the stop and go, balance and endurance your ankles need for soccer.  This three part series includes basic, intermediate and advanced ankle strengthening exercises.  Ensure the nature of your injury before you begin these exercises and do not progress unless you are instructed to if under the care of a physician, athletic trainer or physical therapist.

Basic exercises are for recovery from acute injury when you are non weight bearing or just able to stand and balance on your feet again.  You will need a latex band, rubber tubing or elastic strap for these exercises.  Complete 3 sets of 10-30 reps on the band exercises and 3 sets of 30-60 seconds on the stork stands.  These are great exercises for warm-up once you become advanced.

The progression for the basic ankle exercise video is listed below:

  • Band exercise to push the toes down
  • Band exercise to move foot to the outside
  • Band exercise to move foot to the inside
  • Band exercise to pull toes up
  • Stork stand on one foot
  • Stork stand with eyes closed
  • Stork stand with head tilted

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