Chronic Ankle Laxity: Exercises
Introduction
Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.
You will be told when to start these exercises and which ones will work best for you.
How to do the exercises
Resisted ankle inversion
slide 1 of 4, Resisted ankle inversion,
- Sit on the floor with your legs straight out in front of you. Cross your good leg over your affected leg.
- Hold both ends of an exercise band in one hand and loop the band around the inside of your affected foot. Then press your other foot against the band.
- Keeping your legs crossed, slowly push your affected foot against the band so that foot moves away from your other foot. Then slowly relax.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
Resisted ankle eversion
slide 2 of 4, Resisted ankle eversion,
- Sit on the floor with your legs straight.
- Hold both ends of an exercise band in one hand and loop the band around the outside of your affected foot. Then press your other foot against the band.
- Keeping your leg straight, slowly push your affected foot outward against the band and away from your other foot without letting your leg rotate. Then slowly relax.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other foot.
Resisted ankle dorsiflexion
slide 3 of 4, Resisted ankle dorsiflexion,
- Tie the ends of an exercise band together to form a loop. Attach one end of the loop to a secure object, or shut a door on it to hold it in place. (Or you can have someone hold one end of the loop to provide resistance.)
- Sit on the floor or in a chair, and loop the other end of the band over the top of your affected foot.
- Keeping your knee and leg straight, slowly flex your foot back toward you so you are pulling back on the exercise band. Then slowly return to the starting position.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other foot.
Single-leg balance
slide 4 of 4, Single-leg balance,
- Stand on a flat surface with your arms stretched out to your sides like you are making the letter "T." Then lift your good leg off the floor, bending it at the knee. If you are not steady, use one hand to hold on to a chair, counter, or wall.
- Standing on your affected leg, keep that knee straight. Try to balance on that leg for up to 30 seconds, and then rest.
- Repeat 8 to 12 times.
- It's a good idea to repeat these steps with your other leg.
When you can balance on your affected leg for 30 seconds with your eyes open, try to balance on it with your eyes closed.
When you can do this exercise with your eyes closed for 30 seconds with ease and no pain, try standing on a pillow or piece of foam.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
Current as of: July 31, 2024
