Three Ankle Strengthening Exercises - No Equipment Required


How to develop ankle

You will need
  • - steady support.
Instruction
Stand facing the support straight, stick with your hands to maintain balance. Take the sore leg to the side, then make a slow swing movement in front of a healthy leg. Repeat for 30 seconds.
Stand with your hands in front of the support. Remove the sore leg as far as possible to the side and gently return it back. Perform within 30 seconds.
Stand to the side of the support, from the side of a healthy leg. Stick with your hand. Lift the sore leg up, bending at the knee. Try to raise your leg as high as possible. Slowly lower it back. Perform within 30 seconds.
When the cast is removed, start developing the ankle joint. All exercises are done lying down.
Bend and straighten your feet at a slow pace. Breathing should be smooth. Perform the exercise for 1-2 minutes.
Bend and straighten your toes. Do it slowly, do not hold your breath. Repeat 10-20 times.
Perform circular movements with the feet, first inwards, then outwards. The pace is slow, breathing is calm. Perform 10 rotations in each direction.
Bend your knees. Tighten them one by one to the stomach at a slow pace. Pull socks on yourself. You must perform 10 pull-ups for each leg.
Spread the toes apart. Turn the leg out as far as possible, moving from the hip. Perform 10 repetitions on average.
Raise your legs vertically up the line. The legs should be straight, the socks stretched towards you. Raise each leg 10 times. The pace is average.
Slowly lift the injured leg vertically upwards. At the same time, bend and unbend your fingers and foot. Perform 10 lifts.


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How to develop ankle





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