Scribd
Upload
52 views1 page

Ankle Range of Motion Exercises

This document provides instructions for ankle range of motion exercises using an elastic resistance band. The exercises should be done 3 sets of 10 repetitions, 3 days per week. The exercises include plantarflexion and dorsiflexion movements. Plantarflexion involves wrapping the band around the foot and moving the ankle up while dorsiflexion pulls the toes towards the body against resistance.

Uploaded by

Paula Coleen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
52 views1 page

Ankle Range of Motion Exercises

This document provides instructions for ankle range of motion exercises using an elastic resistance band. The exercises should be done 3 sets of 10 repetitions, 3 days per week. The exercises include plantarflexion and dorsiflexion movements. Plantarflexion involves wrapping the band around the foot and moving the ankle up while dorsiflexion pulls the toes towards the body against resistance.

Uploaded by

Paula Coleen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Ankle Range of Motion Exercises

3 Sets of 10 for each ankle


3 days per-week
Equipment: Resistance (elastic band)
Plantarflexion
Step 1: Sit on the floor or a bed with your back supported and your legs straight out in front of
you
Step 2: Wrap the resistance band around your foot and hold each end of the resistance band in
your hands
Step 3: Have your ankle held up towards your head and slowly move your foot and ankle against
the resistance band
Step 4: Slowly return to the starting position and repeat 10 times
Tip: Keep your leg straight and heel on the floor for support. To increase resistance, move your
hands down the resistance band toward your foot
Dorsiflexion
Step 1: Sit on the floor or a bed with your back supported and your legs straight out in front of
you
Step 2: Anchor the elastic band on a chair, table leg, or have another individual hold it for you.
Step 3: Pull your toes toward you and slowly return to the starting position.
Step 4: Repeat 10 times
Tip: Keep your leg straight and heel on the floor for support

You might also like