Ankle Maintenance

1. Ankle Resistance Band Combo

  1. Ankle ABCs 1 rep es

  2. Ankle Flexion and Extension 16 reps es

  3. Ankle Rotation with Hip Adduction 16 reps es

  4. Ankle Rotation with Hip Abduction 16 reps es

2. Ankle Balance Board Combo

  1. Double-Leg Supported Balance on BB 2 x 30 seconds

  2. Double-Leg Supported Ankle Flexion and Extension on BB 30 reps

  3. Double-Leg Supported Ankle Inversion and Eversion on BB 30 reps

  4. Double-Leg Supported Around the Clock BB Rolls 15 reps es

  5. Double-Leg Balance on BB 2 x 30 seconds

  6. Single-Leg Supported Balance on BB 2 x 30 seconds es

  7. Single-Leg Supported Ankle Flexion and Extension on BB 22 reps es

  8. Single-Leg Supported Ankle Inversion and Eversion on BB 22 reps es

  9. Single-Leg Supported Around the Clock BB Rolls 10 reps es

  10. Single-Leg Balance on BB 2 x 30 seconds es

3. Ankle Proprioception Exercises

  1. Single-Leg Balance on Airex Pad 2 x 30 seconds es

  2. Sagittal Plane Ankle Wobbling on Balance Board 22 reps es

  3. Frontal Plane Ankle Wobbling on Balance Board 22 reps es

  4. Single-Leg Balance on Balance Board 2 x 30 seconds es

  5. Alternating Single-Leg Balance to Calf Raise on Airex Pad 2 x 10 reps total

  6. Step-Up to Single-Leg Balance 2 x 5 reps es

  7. Knee Grab to RDL on Bosu Blue Side 2 x 5 reps es

  8. Calf Stretch Against Wall 30 seconds