24.1K
DRThis is how I teach resisted ankle eversion. This targets the peroneus longus and brevis.
I’m not affiliated with this company in any way but I know yall are going to ask. The band is from @pjfperformance and it’s awesome.
@dr.schutza.pt
#Ankle Eversion
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LEAnkle Eversion is an important joint function for improving ankle range of motion. We use this set up as a first step in helping students improve ankle tilt and ankle dorsiflexion.
Save this post for your next ankle/lower body day!
☝🏼Full Video Available on our Youtube📺
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#learnmobility#movewithoutdoubt #functionalrangesystems #ankle #toes #anklesprain #bulletproofankles # dorsiflexion #footexercises #anklemobility #footstrength #feet #toemobity #eccentrics #strength #mobilityexercises #ankleexercises#movement #thefootcollective #strongfeet #barefoot
@learnmobility
1.5K
REResisted ankle Eversion
@reboryn_
4.2M
DIThis silently „kills“ your knee👇
It‘s no secret…public research has shown that previous ankle injuries are often linked to later knee joint issues.
Unfortunately, just like I didn‘t know in the past, most people let their knee suffer in silence because of ankles that haven‘t fully recovered from a previous injury or a simply too weak because of modern lifestyle (shoes, ankle braces etc.)
Until something happens to the knee and then we think something with the knee is wrong. Which definitely could be the case, but your weak ankles certainly don‘t help.
So here‘s some ways to improve your ankles function and ability to work like they shoul be.
1. Lateral Ankle Drill
This one shouldn‘t be pushed to the extremes. All we want is the ankle to be exposed to lateral movement, while keeping tension in it. Don‘t just passively roll to the sides.
2. Bent Knee Iso
Getting strong in this positions allows for efficiently regaining strength and stability around your ankle. You can play with slightly changing the knee angle to get some different stimulus. Going max effort is key here, we want the body to make adaptations!
3. Single Leg Hops
Keeping the ankle locked is the number 1 goal here. Create tension before you start hopping and go as long as you can, trying to always keep the tension (heel up and not dropping much opon impact on the floor). This creates amazing ankle strength and elasticity. Hopping slightly laterally gets some extra stimulus with always helps.
Try it out for yourself.
#kneeinjury #acltear #meniscustear #kneerehab
@dimfit.ability
3.1M
IAThen your ankle and foot are…….
Unfortunately not moving very well.
When you bend your knee or dorsiflex your ankle you should not have to actively pull yourself forward with your shins.
The majority of the movement should be an unlocking assisted by gravity and your body weight moving over your midfoot.
This is a foot that is not getting relative motions.
This is a foot and ankle that is not grounded.
Does that make sense?
@markowtrainingsystems
@ianmarkow
2.0K
FO🎯 Ankle Syndesmosis Rehab – Early & Mid Phase
Strengthen, stabilize, and control with these key exercises👇
✅ Banded Inversion & Eversion
✅ Dorsiflexion with Resistance
✅ Single-Leg Stance Variations
✅ Loaded Calf Raises
✅ Banded Lateral Step-Outs
🔁 Focus on control, isolation, and full range of motion.
💡 Perfect for early to mid-phase recovery.Tag someone rehabbing their ankle 👣
#AnkleRehab #ChiroTips #InjuryRecovery #AnkleStability #RehabExercises #SportsChiro #capcut #perthchiro
@fortitudechiro
713.4K
ABExercise Interventions for Ankle Dorsiflexion:
—
What:
-1/2 kneel CKC DF with mid foot pronation bias
-1/2 kneel CKC DF with 2 in lift off
-1/2 kneel CKC DF with assisted talar glide
—
If your normal ankle dorsiflexion interventions aren’t working to restore motion, try these!
—
Make sure to check the midfoot and incorporate a variety of mobility and motor control activities
—
#rehab #physicaltherapy #exercise #mobility #stability #fitness #athlete #strength #strengthandconditioning #ankle #anklesprain #gym #gymlife #sports #wellness #exos #phoenix
@abigail.pellett
835.2K
YAEveryone wants speed, power & hops…
but nobody trains the joint that takes the most load.
Ankles decide 👇
• How you land
• How fast you cut
• How long you stay injury-free
These drills build mobility, control & real stability.
Ignore ankles = invite injuries.
Train smart. Stay in the game.
💾 Save this
👥 Share with an athlete
🏀⚽ Gym, basketball & football players — this is for you.
. Follow @yashhk_08 for more workouts
.#injuryprevention #athlete #football #rehabtoperformance #physiotherapy
@yashhk_08
1.6M
RO8 Ankle Stability Exercises for Strong & Healthy Feet 👣🔥
In this video, I perform 8 highly effective exercises for ankle joint stabilization. These movements are essential for anyone who:
👠 wears high heels
👟 uses uncomfortable shoes
🪑 sits for long hours
🏃 feels overload or pulling pain in the feet and lower legs
Why are these exercises important?
✅ They strengthen the ankle joint, ligaments, and tendons
✅ They improve foot control and balance
✅ They reduce overload and chronic tension
✅ They activate the calf muscles
Your calf muscles work like a “second heart” ❤️
When they contract, they help pump venous blood back toward the heart. That means these exercises are not only good for your joints — they also support your cardiovascular system and circulation 🩸
Training Protocol 📋
⏱ Perform each exercise for 30–45 seconds
🔁 Complete 2–4 sets
📅 Train 3–4 times per week
The exact volume depends on your current fitness level and ankle condition. Start controlled, pain-free, and focus on quality of movement 🎯
Strong ankles mean better balance, healthier joints, and lighter legs at the end of the day 💪
#joints #foot #lowerleg #calves #veins
@romavelych
185.7K
SUAnkle pain? Weakness? Tired of repeated sprains?
🦶 Try these Top 5 Ankle Strengthening Exercises to build stability and prevent injury!
Whether you're a runner, athlete, or recovering from a sprain – ankle strength is key!
🧑⚕️ Need guided rehab or personalized training?
📍 Visit us at Sukh Physiotherapy – Ranchi, Jharkhand
📞 Book Now: [Your Contact]
🗺️ Google Location: [Your Location Link]
💥 Strong ankles = Better balance & performance!
🔖 Save & Share this with someone who needs ankle care!
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Credit: @arunalayabydr.chakshu
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#SukhPhysiotherapy #PhysiotherapyRanchi #RanchiHealthCare #JharkhandClinic #RanchiRehab #RanchiFitness #RanchiPhysio #RanchiPhysiotherapist
#Physiotherapy #Rehabilitation #PhysicalTherapy #InjuryRecovery #MobilityTraining #AnkleRehab #SprainRecovery #JointStability #FootRehab
@sukhphysiotherapy
17.7K
PHRolled your ankle? Let’s treat it the modern way.
Most lateral ankle sprains involve the ATFL when the foot twists inward.
We don’t follow outdated “just rest + ice” advice anymore.
We follow PEACE & LOVE 👇
🕊 P – Protect
Short-term protection (brace/tape if needed). Avoid movements that provoke pain.
🕊 E – Elevate
Helps manage early swelling.
🕊 A – Avoid anti-inflammatories (early phase)
Inflammation is part of tissue healing. Don’t blunt it unnecessarily.
🕊 C – Compress
External support to control swelling.
🕊 E – Educate
Pain doesn’t always mean damage. Early safe movement is encouraged.
Then comes LOVE ❤️
❤️ L – Load
Start early, pain-guided weight bearing. Ligaments heal better with progressive mechanical stress.
❤️ O – Optimise
Sleep, nutrition, protein intake — healing is biological.
❤️ V – Vascularise
Gentle pain-free cardio (cycling, swimming) to improve blood flow.
❤️ E – Exercise (This is where physio shines.)
Progression example:
- Ankle pumps & alphabet drills (early mobility)
• Theraband eversion strengthening (peroneals support lateral ankle)
• Calf raises (double → single leg)
• Balance work (single-leg stand → unstable surface)
• Hopping & return-to-sport drills (late phase)
Rehab isn’t about doing nothing.
It’s about loading the ligament intelligently so it remodels stronger.
An ankle that feels “weak” later usually wasn’t progressively trained.
PEACE.
Then LOVE.
That’s how we prevent chronic instability.
PhysioGain — we build resilient ankles. 🦴
@physiogain.official
2.4K
LI“Stop sickling your feet” is a very common correction I remember getting while during dance classes and practices. Most of the time sickled feet are just due to lack of ankle stability and ankle eversion (winging) strength!!
But did you know sickling your feet with your weight on the outside of your feet is just one wrong turn away from an ankle sprain…?
Prevent future injuries and make your ankles stronger using this exercise!! Try this exercise out and let me know what you think!
#anklepain #ankleinjuries #sickledfeet
@lily.dancept
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