Stability – Ankle

Foot / AnkleLateral Ankle Sprain

9 sessions

Sessions

Session 1 · Difficulty low

Exercise	Sets	Reps or duration	Rest
Active Ankle Mobilization in Circumduction	1	60''	—
Active-Assisted Ankle Mobilization	1	60''	—
Active-Assisted Ankle Rotation Mobility With Heel Fixed to the Ground	1	60''	—
Toe Flexor Strengthening With Towel	2	—	—
Seated Isometric Plantar Flexion Strengthening	10	5''	5''
Seated Isometric Dorsiflexion Strengthening	10	5''	5''
Maintained Glute Bridge	10	10''	5''

Session 2 · Difficulty low

Exercise	Sets	Reps or duration	Rest
Calf Tension Points Release With Ball	1	60''	—
Seated Ankle Pumping	1	60''	—
Active-Assisted Ankle Rotation Mobility With Heel Fixed to the Ground	1	60''	—
Seated Isometric Eversion Strengthening	10	5''	5''
Seated Isometric Inversion Strengthening	10	5''	5''
Seated Heel Raises	2	12	30''
"Doming"	10	5''	5''

Session 3 · Difficulty low to moderate

Exercise	Sets	Reps or duration	Rest
Soleus Stretching With Towel	2	30''	10''
Toe Flexor Strengthening With Towel	2	30''	—
90° Dorsiflexion Strengthening	2	12	—
Evertor Strengthening With Elastic Band	2	12	—
Bridge on Tiptoes	2	12	30''
Single-Leg Partial Support	1	10	—
Isometric Triceps Surae Strengthening	2	30''	30''

Session 4 · Difficulty moderate

Exercise	Sets	Reps or duration	Rest
Calf Stretch With Toes Against Wall	2	30''	—
Ankle Mobility in Kneeling Position	1	60''	—
Side Steps With Resistance Band Around Your Feet	2	24 (6x4)	30''
Soleus Muscles Strengthening	2	12	30''
Single-Leg Stance	2	30''	—
Single-Leg Balance With Kettlebell Transfer	2	30''	—
Step up With Heel Raise	2	12	30''

Session 5 · Difficulty moderate

Exercise	Sets	Reps or duration	Rest
Calf Stretch in Lunge Against Wall	2	30"	—
Toe Flexor Strengthening With Elastic Band	2	12	—
Foot Inverter Strengthening	2	12	—
Seated Calf Strengthening With Weight	2	12	—
Bridge With March	2	12	30''
Calf Strengthening	2	12	30"
Walk on Heels	2	30''	30''
Single-Leg Balance With Destabilization (Head Rotation)	2	8	—

Session 6 · Difficulty moderate to high

Exercise	Sets	Reps or duration	Rest
Dorsiflexion Mobility With Foot on Chair	1	60''	—
Self-Stretching of the Calf Muscles	2	30''	—
ABD Strengthening With Elastic & Ball Between Knees	2	12	30''
Rising on Tiptoes With Bent Knees	2	12	30''
Chair With Dorsiflexion	2	12	30''
"Doming"	10	5''	—
Single-Leg Forefoot / Rearfoot Tilt	1	10	—

Session 7 · Difficulty moderate to high

Exercise	Sets	Reps or duration	Rest
Calf Stretch With Toes Against Wall	2	30''	—
Dorsiflexion Mobility With Foot on Chair	1	60''	—
Foot Inverter Strengthening	2	12	—
Single-Leg Glute Bridge	2	12	—
Alternate Calf Strengthening With Inclined Body	2	10	30''
Chair With Dorsiflexion	2	12	30''
Balance With Feet Together & Ball Throwing	2	15	30''

Session 8 · Difficulty high

Exercise	Sets	Reps or duration	Rest
Self-Stretching of the Calf Muscles	2	30''	—
Dorsiflexion Mobility in Squat Position	1	30''	30''
Resisted Eversion	2	12	30''
Walking on Tiptoes	2	30''	30''
Isometric Soleus Strengthening With Weight	2	30''	—
Balance With Feet in Tandem & Eyes Closed	5	10''	—
Diver With Hallux Control	2	10	—

Session 9 · Difficulty high

Exercise	Sets	Reps or duration	Rest
Dorsiflexion Mobility in Squat Position	2	30''	20''
Dynamic Calf Strengthening	2	30''	30''
Lateral Elevation & Strengthening	2	12	—
Single-Leg Balance With Cervical Rotation	2	10	—
Single-Leg Y Balance	2	5 x 3	—
Internal / External Support	2	30''	30''
Single-Leg Hopping	2	30''	—