A controlled lower-body movement focusing on ankle stability and strength while using a surface for support.
Performing a squat on a foam pad or balance board to challenge ankle proprioception and core stability.
Uses a resistance band to strengthen the lateral and medial muscles of the ankle.
Enhances calf strength and ankle range of motion by performing heel raises with the heels hanging off a step.
Improves balance and reactive ankle stability by standing on one leg on an uneven surface.
A foundational exercise for building calf strength and improving ankle plantarflexion power.
Static holds against resistance to activate ankle stabilizers without joint movement.
A series of dynamic movements designed to improve the specific range of motion required for running.
Deep squatting movements aimed at improving dorsiflexion and lower-limb flexibility.
Uses a band to create joint space while moving the ankle into dorsiflexion, helping to clear joint "pinching."
A basic balance exercise to improve ankle stability and lower-limb coordination.
A calf stretch performed with a bent knee to specifically target the deeper soleus muscle.
A classic straight-leg stretch against a wall to target the gastrocnemius muscle.
A common assessment and mobility exercise used to measure and improve ankle dorsiflexion.
Stretching the front of the ankle or improving range by pushing the knee forward over a step.
