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Be sure to consult a healthcare professional or physiotherapist before starting, especially if your injury is recent or severe.Here’s a helpful guide on Ankle Tear Exercises: Get Back on Your Feet – designed to improve strength, flexibility, and mobility after an ankle ligament tear.
1. Ankle Alphabet - Sit with your leg extended.Use your big toe to "draw" the letters of the alphabet in the air.Repeat 1–2 times daily.
2. Towel Stretch - Sit with your leg straight, loop a towel around the ball of your foot.Gently pull the towel toward you, stretching your calf and Achilles tendon.Hold for 15–30 seconds. Repeat 3–5 times.
3. Ankle Circles - Rotate your ankle clockwise and counterclockwise.Do 10–15 repetitions in each direction.
4. Resistance Band Exercises - Use a resistance band to do plantarflexion (pointing toe), dorsiflexion (pulling toe back), inversion (rolling sole inward), and eversion (rolling sole outward).2–3 sets of 10 reps each.
5. Calf Raises - Stand and slowly lift your heels off the floor, then lower back down.Hold onto a chair or wall for balance.2–3 sets of 10–15 reps.
6. Single-Leg Balance - Stand on the injured leg for 30 seconds.Progress by doing it with eyes closed or on an unstable surface like a pillow.Repeat 2–3 times per session.
Address - 38 Irrawaddy Road #10-41 Mt. Elizabeth Novena Specialist Centre Singapore 329563
Phone - 67348168
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