ANKLE EXERCISES

RANGE OF MOTION
1. Circles

	Gently move the ankle in as large a circle as possible.  Perform in both
	directions.
		
			perform __________ sets of __________ repetitions

2. Alphabet

	Gently move the ankle so the big toe writes every letter of the alphabet, upper
	and lower case.
		
			perform __________ sets of __________ repetitions

3. Bend and straighten toes (as far as possible pain free).

			perform __________ sets of __________ repetitions


STRETCHING
1. Towel Stretch

	Loop a towel, sheet, belt, etc., around your toes with your feet straight out
	in front of you. Pull your feet back as far as possible and hold for a 6 to 10
	count.
	
			perform __________ sets of __________ repetitions

2. Wall Stretch
	
	Stand with feet directly in a line, approximately 6 to 10 inches apart, and
	with both heels on the floor.  Keeping the back leg straight, gently lean forward
	using a table or wall for balance.  Keep all of your weight over your feet.  Hold
	for a 6 to 10 count.
		
			perform __________ sets of __________ repetitions

3. Wall Stretch (Soleus)
	
	Same stretch as above, except bend back leg and lean back slightly.
		
			perform __________ sets of __________ repetitions

STRENGTHENING

1. Foot Turn Ins

	Sit in a chair and turn the foot in against the leg of a chair or loop a belt
	or theraband around the foot and try to move it to the big toe side.  Keep the heel
	on the floor and the knee still.
		
			perform __________ sets of __________ repetitions

2. Foot Turn Outs 
	
	Same as strengthening #1, except try to turn the foot out or to the little toe
	side. Remember, keep the heel on the floor and the knee still.
		
			perform __________ sets of ___________ repetitions

3. Foot Pull Backs

	Sit on the floor with the leg straight and the foot bent to 90 degrees.  Loop a
	belt or theraband around the leg of a chair and around the toes.  Attempt to pull
	the foot towards yourself as far as possible.

			perform __________ sets of __________ repetitions

4. Toe Raises 
	
	Stand on a flat surface and raise up on your toes as far as possible, lifting
	the heels off the ground.  Progress to one foot at a time.  Use a table or wall for
	balance.
		
			perform __________ sets of __________ repetitions

5. Towel Crunch

	Lay a towel on a smooth non-carpeted surface.  Sit in a chair with bare foot on
	the towel. Attempt to curl towel up with the toes.
	
			perform __________ sets of __________ repetitions

6. Marble Pick-ups

	Attempt to pick-up marbles or other objects with your toes and place them into
	a cup.
		
			perform __________ sets of __________ repetitions

PROPRIOCEPTION

A. 	Stand on the involved leg with arms straight out to the side, the opposite leg
    	raised to the level of your knee, and your eyes open.
	
B. 	Same as Proprioception A, except tuck the arms across the chest with eyes open.

C. 	Same as Proprioception A, except close eyes and arms out.

D. 	Same as Proprioception B, except close the eyes and arms tucked.

		Attempt to balance for ____ sets of ____ second repetitions.




-----------------------Athletic Training Disclaimer------------------------------

The athletic training staff at Knox College has created these informational forms
for the use of current Knox College athletes. The forms are to be used by those
athletes who have been evaluated and given instruction by the Knox College
athletic training staff.  The injury or the specific need will dictate which
exercise form to follow. Knox College does not recommend that any exercises be
done without the prior consultation with a member of the Knox College athletic
training staff. Under no circumstances will liability occur in the event of
incidental or consequential damages, in connection with the information provided
here.