Top Tips for Ankle Exercises After Injury Using Small Pilates Equipment

• Retraining balance (proprioception) after an ankle injury is vital to prevent repeat injury. The picture below demonstrates how to do this using a Pilates wobble cushion. You could also use a bosu dome up or down.

• Calf raises are a great rehabilitation exercise after ankle injury. Using the ball or band with them helps to retrain your ankle in its neutral position whilst also retraining your inside (medial) and outside (lateral) ankle stabilisers isometrically at the same time.

• Ankle inverters and everters are the two groups of muscles on either side of your ankle that control our rolling in and rolling out action. Therefore these muscle groups are commonly injured during an ankle sprain and are also paramount in preventing ankle injury. They need to be strong through their full range to help us recover from a small roll and bring us back to neutral. The exercises below demonstrate how you can strengthen these muscles through range using a Pilates Theraband.

If you are suffering from ankle pain or a sprained ankle? A professional physiotherapsist should be seen as soon as possible to determine the extent of the injury. If you have ankle pain contact Sydney Physiotherapy Solutions as soon as possible to book in to see one of our experienced Sydney physiotherapy team.

We treat athletes so you can rely on our experienced physios to get you back on your feet. Call us today!