Joint Stabilization Exercises
Rise up on your toes and walk on your heels.
Take few steps forward and then a few steps backwards.
Resistance band Ankle 4 Ways
4 different motions for ankle stability:
1. Plantar Flexion: Put resistance band under foot and straighten your knee. Then, pump your ankle up and down towards the ground (similar to a car accelerator).
2. Inversion: While seated with a ball between knees, use a resistance band attached to your foot than draw your foot inward. Be sure to keep your heel in contact with the floor the entire time.
3. Eversion: While seated with a ball between knees, use a resistance band attached to your foot than draw your foot outward to the side. Be sure to keep your heel in contact with the floor the entire time.
4. While seated with a ball between knees, place the resistance band over the ball of the affected foot. Step on the band with the other foot and lift the involved toes and foot up.
Start with partial squat position with feet together Now move laterally separating your feet and then bringing them back together. Maintain a partial squat position and build up your speed.
Place a tennis ball between both heels and squeeze the ball. Rise up on your toes. Focus on even distribution of your weight on your feet and keeping the ball between the heels without dropping it.
While standing with a bend in your knees, raise up onto your toes as you lift your heels off the ground. (Maintain a bent knee throughout the entire exercise)
Stand on one leg with knee slightly bent. Maintain good posture.
Mark lines or numbers on the floor anteriorly. Stand on leg and reach out with other leg in the anterior direction as far as you can, as if following the numbers, without losing balance.
Do not touch toe down with reach leg. Do not allow the heel to come up off the ground. Return to a balanced position. Perform 4 repetitions and then measure the reach distance.
Lay on your back with your knee bent and your foot curled to the face of the ball. In a slow and controlled manner, roll the ball up and down the wall with your foot, making sure that no part of your foot lifts up from the face of the ball.