Test and Train your Ankle Motion, Stability and Strength from Home.
Ankle Home Exercises
EXERCISE 1: ANKLE RANGE OF MOTION CHALLENGE: Here is one of the many exercise you can do with a MotionGuidance "Patient Pack", from the comfort of your home. A good place to perform this is seated, with the flag hanging in front of you.
Exercise can start with 5-8 minutes of practice daily. The goal here is MOTION, and you may be lacking it in specific directions. Practice these! *** the closer you are to the flag, the MORE motion is required to trace the butterfly grid (and the further, the less- so you can adjust as necessary).
Consult a healthcare provider prior to performing exercise to determine which exercises are appropriate for you. This video is for educational purposes only.
EXERCISE 2: RESISTED ANKLE STRENGTH CHALLENGE: Here is one of the many exercise you can do with a MotionGuidance "Patient Pack", from the comfort of your home. A good place to perform this is seated, with the band wrapped around the ankle.
Exercise can start with 3 sets to fatigue in each direction as shown in the video. You can also add challenge, by "dialing the clock" while the band is under tension- this adds new elements of motor control to strength. Work on areas of weakness! Take notes of when you get fatigue, and make goals of being able to do more prior to fatigue.
Consult a healthcare provider prior to performing exercise to determine which exercises are appropriate for you. This video is for educational purposes only.
EXERCISE 3: ANKLE STABILITY CHALLENGE: Here is one of the many exercise you can do with a MotionGuidance foot/ankle "Patient Pack", from the comfort of your home. This exercise gives you an objective measurement of your ankle stability when standing on one leg.
Exercise can start with 5 minutes of practice, daily. You can get creative with this one, but the goal is to challenge your ankle stability by first keeping the laser STILL, then once that has become easy, by moving through motions in control (such as the clocks). *** if standing on one leg is too difficult, you can have your opposite toe down, or have it lightly touching a cushion.
Consult a healthcare provider prior to performing exercise to determine which exercises are appropriate for you. This video is for educational purposes only.