5 Exercises to Strengthen Ankle After a Ligament Tear (Health & Beauty - Beauty)
Item ID 133425229 in Category: Health & Beauty - Beauty
5 Exercises to Strengthen Ankle After a Ligament Tear | |
Recovering from an ankle ligament tear requires a structured rehabilitation plan to restore strength, stability, and mobility. Here are five effective exercises to strengthen your ankle after a ligament tear. 1. Ankle Alphabet - Improves mobility and range of motion. Sit on a chair or lie down with your leg elevated. Use your big toe to draw the alphabet in the air. Perform this slowly and smoothly. 2. Resistance Band Ankle Flexion and Extension - Strengthens ankle muscles and ligaments. Secure a resistance band around your foot and anchor the other end. Pull your toes toward you while resisting the band. Push your foot away against the band’s resistance. 3. Heel Raises - Builds strength in the calf and stabilizes the ankle. Stand with feet hip-width apart. Slowly rise onto your toes, then lower back down. Progress to doing it on one foot for an additional challenge. 4. Balance and Stability Training - Improves ankle control and prevents future injuries. Stand on your injured foot for 30 seconds.Try closing your eyes or standing on a pillow to increase difficulty. 5. Ankle Circles - Enhances flexibility and mobility. Sit with your foot elevated or lie down. Rotate your ankle clockwise for 10 reps, then counterclockwise. Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563 Phone - 67348168 Email - orthosports.sg@gmail.com  | |
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| Target State: All States Target City : All Cities Last Update : Mar 07, 2025 3:51 AM Number of Views: 39 | Item Owner : orthosportsg Contact Email: Contact Phone: (None) |
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2025-04-02 (0.458 sec)