Posture & Corrective Exercise — all lessons
Ankle
Exercise for ankle robustness — dorsiflexion mobility, calf strength, balance and neuromuscular training to reduce sprain recurrence.
Learning objectives
- Describe key anatomy and function of the ankle relevant to training
- Select strength and mobility exercises for the ankle
- Apply load management and progression
- Recognise when to refer
Before this lesson
Why this matters
Ankle sprains are among the most common sports injuries, and recurrence is common. Balance and strength training reduce that risk.
Key concepts
- Exercise therapy and neuromuscular training are recommended after ankle sprain and for prevention [vuurberg2018].
- Calf and Achilles capacity respond to progressive loading [silbernagel2007].
- Dorsiflexion range influences squat depth and landing [neumann2017].
Exercise menu
| Goal | Examples |
|---|---|
| Dorsiflexion | Knee-to-wall mobilisation, loaded split-squat stretch |
| Calf strength | Double → single-leg calf raises, seated calf raise |
| Peroneals | Banded eversion, lateral hops |
| Balance | Single-leg stance → eyes closed → unstable surfaces → perturbation |
| Plyometrics | Pogo hops, lateral hops, hop-and-stick |
Common mistakes and misconceptions
Case study
A recreational lifter reports ankle discomfort during training. After screening for red flags, the trainer temporarily modifies the aggravating exercise, adds the strength and mobility work above 2–3 times weekly, and progresses load each week. Symptoms settle over 6–8 weeks while training continues.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Ankle strength and mobility exercises
physiotherapy educators (search, e.g. E3 Rehab, Physiotutors)
You will understand: ankle exercise progressions
Why: Clinician-led practical content; verify the specific video.
Ankle pain: evidence-based management
physiotherapy educators (search)
You will understand: clinical evidence
Why: Clinical overview.
Knowledge check
Knowledge check · 0/5
1. Vuurberg et al. (2018) guideline recommends after ankle sprain…
2. The knee-to-wall test measures…
3. A balance progression is…
4. Inability to bear weight after an ankle injury should prompt…
5. Peroneal muscles mainly…
Short-answer & application questions
- Design a 4-week ankle strength and mobility block.
- Write three client-friendly explanations for this region.
- List referral signs for this region.
Key takeaways
- Most ankle complaints in active people respond to progressive strength and range work.
- Findings matter when they relate to symptoms, function or goals.
- Modify load rather than stopping all activity where possible.
- Refer red flags promptly.
Connected topics
Knee
prehab rehabInjury prevention programmes
prehab rehabCase studies and real-world client scenarios
References
- Vuurberg G, Hoorntje A, Wink LM, et al. (2018). Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline. British Journal of Sports Medicine, 52(15):956. Guideline check pending
- Silbernagel KG, Thomeé R, Eriksson BI, Karlsson J (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. American Journal of Sports Medicine, 35(6):897–906. RCT check pending
- Neumann DA (2017). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation (3rd ed.). Elsevier. Textbook check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.