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Basic Ankle Protocol

Cardio Warm-up

Elliptical Trainer
Elliptical Trainers
recumbant bike
Recumbant Bikes
Be sure to complete a 10-20 minutes cardio warm-up prior to stretching and exercising.
This will help in preventing injuries and provide better results.
 

Gastroc  and Soleus Stretch
Gastroc Stretch
Gastroc Stretch
Soleus Stretch
Soleus Stretch
Place both hands against the wall as shown. The calf that is to be stretched should be the back leg.  This involved leg (knee)  should be locked out during this stretch.   Point toes directly toward wall and hold heel down.
Lean into the wall as shown so that you feel a stretch in the calf area.
Try this stretch with the knee straight (Gastroc/calf stretch) and then with the knee bent (Soleus) stretch.
Hold stretch for 10 seconds.
Repeat stretch for a set of 10.
 

Plantar Flexion w/ Theraband
PF theraband
Start
PF theraband
Finish
Sit on the floor with injured ankle/leg straight out in front of you.  Place a roll or rolled up towel under the calf to place the ankle up off the floor which will allow freer movements. Place the theraband around the ball of the foot as shown in the start position. Slowly point toes against the resistance and then slowly return to the start position. Complete this exercise for 3 sets of 10 reps.

Eversion w/ Theraband
eversion theraband
Start
eversion theraband
Finish
Sit on the floor with injured ankle/leg straight out in front of you.  Place a roll or rolled up towel under the calf to place the ankle up off the floor which will allow freer movements.  Place the theraband around the upper part  of the foot as shown in the start position. Position your body so that the theraband and your leg form a 90deg angle as shown in the photo and that the theraband is pulling the ankle inward.  Slowly rotate the ankle in an outward motion.  Be sure NOT to rotate the leg during this exercise.  Only move the ankle.  Slowly return to the start  position. Complete this exercise for 3 sets of 10 reps.
 

Inversion w/ Theraband
inversion theraband
Start
theraband inversion
Finish
Sit on the floor with injured ankle/leg straight out in front of you.  Place a roll or rolled up towel under the calf to place the ankle up off the floor which will allow freer movements.  Place the theraband around the upper part  of the foot as shown in the start position. Position your body so that your the theraband is  pulling your ankle outward.  Slowly rotate the ankle in an inward against the theraband resistance.  Be sure NOT to rotate the leg during this exercise.  Only move the ankle.  Slowly return to the start  position. Complete this exercise for 3 sets of 10 reps.
 
 


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 NASA Editor: Erik Nason
NASA Official: David A. Tipton
Last Updated: November 16, 2005