Ankle Tendon Exercises

by Jason Aberdeene

About Jason Aberdeene

Jason Aberdeene has been a freelance writer since 2008. His articles have appeared in the "UCSD Guardian" and on various websites, specializing in teen health. An assistant at Kagan Physical Therapy since 2009, Aberdeene has a Bachelor of Arts in philosophy from the University of California, San Diego.

X

Overview

Ankle tendon exercises are designed to strengthen your ankles and increase range of motion -- which may reduce your risk of sprains and injuries. Beneficial ankle tendon exercises range form inversion stretches to balancing exercises and are easily mastered with just a little practice.

Resistance Band Ankle Exercise

Working with resistance bands can help strengthen the tendons in your ankles. Sit down on a chair or bench with the end of a resistance band in each hand. Place your foot on the center of the resistance band and pull the band tight. Lift your knee to your chest and push out with your foot until you feel a stretch in your ankle. Once you feel tension in your ankle or your foot, pull your knee back to your chest and hold this position for a count of five. Perform 10 repetitions of this ankle tendon exercise with each leg before resting.

Plantar Flexion Exercise

The plantar flexion stretch exercise will help strengthen your ankles as well as your calf muscles. Stand on a stable surface with both feet on the ground, shoulder width apart. Place one hand on either a table or wall for support and prepare to lift up onto your toes. With your knees slightly bent, shift your body weight up onto your toes and hold this position for a count of five. Come back down to the ground and rest for an additional count of five. You can perform this exercise with both feet or one foot at a time.

Ankle Inversion Exercise

This ankle inversion exercise requires a resistance band and a stable surface. Tie the end of a resistance band to the leg of a solid table or any other static object that will not move. Loop the midsection of the resistance band around your ankle and sit down on the ground. With your looped ankle extended, rotate your ankle inward against the resistance of the resistance band. Without rotating your upper torso, twist your ankle as far as it will go and hold it in that position for a count of 10 seconds. After 10 seconds, release your ankle and repeat five more times. Perform this exercise with both ankles, making sure to rotate between sets.

Photo Credits:

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.