Ankle exercises for arthritis

It can be hard to begin any exercise program if you haven’t done any ankle exercises in the past. It is important to take it slow and increase your mobility and strength over time.

Moving slowly will be your first focus. Next, you will want to increase your range of movement back. You will initially perform the exercise in a neutral position. You’ll gain more strength and mobility as you progress. Then, you can begin to lift weights.

Make sure you consult your physical therapist before you begin any exercise. They can tell you if it is safe for you, and how to properly perform it. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Resisted Ankle Flexion

To perform this

  • Set your feet flat on the ground and sit on a chair. Straighten your one-leg.
  • Make a loop using the resistance band. Attach it to something strong or heavy nearby, such as a closed door. You can also ask someone else to hold the resistance bracelet tightly for you
  • You can wrap the loop around your affected feet
  • Slowly, flex your ankle. Do this by moving your toes upwards while maintaining your knees and legs straight.
  • This stretch will strengthen the lower leg muscle called the tibialis anterior
  • For a few seconds, hold this position.
  • During this exercise you’ll feel a slight stretch in the shin.

Resisted Ankle Extraction

Eversion, anatomically speaking, means to move away from the body. Your foot will rotate so that your ankle is moving away from your central line.

A resistance band can make this exercise more difficult.

  • Place your legs straight out in front of yourself on the floor.
  • Keep the free end of a resistance strap in your hand
  • Put a roll-up towel on your lower leg to keep your heel off the ground.
  • Now place your affected foot into the loop of your resistance bracelet and press your foot against it.  
  • Press your outside foot into the loop, making sure to point your knee towards the ceiling. This will cause your ankle joint to twist and not your knee joint.
  • You will feel tightness in your peroneal muscles at the outer end of your lower leg by this exercise
  • When doing the ankle eversion exercise, you should be careful to keep your feet on the ground.

We can help! Visit the #1 Rancho Santa Fe Physical Therapy Clinic.  

Resisted Ankle inversion

The inversion, which is not like every, is to rotate the foot near the Centerra Line of your body.

To perform this exercise

  • Set your legs straight up in front of yourself on the floor.
  • The f resistance band’s loose end should be held in your hand. Place the affected toe into the loop of resistance band
  • To move your other foot away from the resistance band, press your affected foot against it with your inside foot.
  • Try to rest your leg straight, so that the movement occurs from your ankle and not from your leg or knee.
  • You can hold this stretch position for several minutes and then slowly return to your starting position.
  • This exercise will increase the strength of your posterior tibialis muscle, which is responsible to support your inner ankle as well as your arch.

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