1. Ankle Dorsiflexion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
2. Ankle Eversion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
3. Ankle Inversion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
4. Ankle Plantar Flexion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
5. Calf Raise Isometric | Bilateral
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
6. Calf Raise Isometric | Single Leg
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
7. Chair Squat (Chair)
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
1. Ankle Dorsiflexion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit with your leg straight in front of you
Execution:
- Pull your toes towards your nose, bending at the ankle
2. Ankle Eversion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit with your heel planted on the floor
- Attach a band around your foot pulling from the side as shown
Execution:
- Turn your foot outwards against the resistance, pointing your toes away from the middle.
- Do not move your knee while you are bending your ankle
- Relax your foot back to the start position in a controlled manner
3. Ankle Inversion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit with your leg straight in front of you
- Attach a band around your top foot pulling from the side as shown
Execution:
- Bend your foot in against the resistance
- Do not move your leg while you are bending your ankle
- Relax your foot back to the start position in a controlled manner
4. Ankle Plantar Flexion Concentric (Band)
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Sit with your leg straight in front of you, elastic band around your foot
Execution:
- Point your toes away from you against the resistance
5. Calf Raise Isometric | Bilateral
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand holding a chair as shown
Execution:
- Stand on your tip toes, lifting your heels as high as you can
- Hold
6. Calf Raise Isometric | Single Leg
Sets: 2
Reps: 10
Load: medium resistance band
Hold: 5 seconds at end-range
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand holding a chair as shown
Execution:
- Stand on your tip toes, lifting your heels as high as you can
- Hold
7. Chair Squat (Chair)
Sets: 2
Reps: 10
Rest: 1 minute between sets
Tempo: slow and controlled
Frequency: 1-2 times per week
Preparation:
- Stand in front of a chair or bench, feet shoulder width apart
Execution:
- Perform a squat by bending at the hip (lower slowly)
- Stop when your bum touches the chair or bench
- Rise up by straightening at the hip