Ankle Joint Stretches

Ankle Eversion Stretch
8th September 2014

  Method: Sitting supported with leg outstretched. Slowly turn the foot out leading from the little toe. Try not to twist at the knee or hip. Feel the stretch on the inside of the ankle. Pause and return to rest position. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if […]

Ankle Inversion Stretch
8th September 2014

  Method: Sitting in a supported position with leg outstretched. Draw the big toe inwards towards the midline of the body. Do not let the knee or hip twist. Hold the position, feeling the stretch on the outer part of the ankle and then return to resting position.   Physiotherapy, Injury Prevention & Fitness Recommendations: […]

Ankle Plantar-Flexion Stretch
8th September 2014

  Method: With leg outstretched. Point the toe down away from the body feeling the stretch on the front of your shin. Hold and return to resting position.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle is cold. Stop if the stretch / exercise causes pain. Perform the stretch / exercise in […]

Ankle Dorsi-Flexion Stretch
8th September 2014

  Method: Sitting with leg outstretched and knee straight. Draw toes and foot towards your body. Feel the stretch at the back of the calf. You can assist by adding a towel or belt around the ball of the foot to pull the foot back. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid stretching the muscle […]

Anterior Shin & Ankle Stretch
21st February 2014

  Muscles: Tibialis Anterior, Extensor Hallucis Longus & Extensor Hallucis Digitorum tendons   Method: Stand upright & place the foot of the shin to be stretched on a chair behind you. Slowly push the anterior aspect of the fo0t & ankle downwards towards the floor.   Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when […]

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