Stand straight on your right foot set firmly on the ground while grabbing a chair or a countertop for support. Slowly lift the heel until your right foot’s ball is supporting your body weight. Now lower the heel slowly to touch the ground. Hold the position and repeat as suggested by the physiotherapists at Excelsior Physiotherapy. 

LATERAL CROSS-OVERS

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This is a standing exercise. Move to your left side while keeping your right foot crossed on top of your left foot. Then move your right foot to reach the backside of your left foot. Slowly, improve the pace of your exercise. Repeat the same format on the left foot to cross the right foot. 

ON TOES BILATERAL

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Stand straight while holding to a countertop or a chair for support. Lift the heels of both legs slowly until only the balls of your feet are touching the floor. Now lower the feet slowly and come back to the earlier position. Hold the position for a few seconds and repeat as advised by our physiotherapist at Excelsior Physiotherapy.

SEATED FOOT FLAT

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This is a sitting exercise performed by sitting in a chair. After sitting straight, keep your right foot flat on the ground. Now slide the feet under the chair to reach the farthest point. Maintain the position while keeping your toes and heel on the ground. You will feel the ankle’s back stretching. Repeat it as suggested by the physiotherapist at Excelsior Physiotherapy. 

ELEVATED HEEL DROP

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This exercise must be performed on stairs with handrails for support. Stand up on one stair facing the stairways upwards. Move your right heel from the step’s edge while keeping your knee slightly bent. Shift your body weight on the right foot for improving the stretch. Repeat this exercise as prescribed by our physiotherapist at Excelsior Physiotherapy.

SEATED DOWNWARD OUTER MOTION PULL

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Stay seated on a chair while keeping the middle of your resistance band under the forefoot while grabbing the ends with both hands. Keep your toes pointed downwards while turning the ankle inward and return to a neutral position slowly without letting off control. Repeat as suggested by the physiotherapist at Excelsior Physiotherapy.

WALL LEAN

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Stand near a wall facing it or on a chair to maintain a lunge stance keeping your right foot at the back. Place your right foot’s heel on the floor while arching the foot slightly. Bring your body weight to the front until you feel a slight stretch behind your ankle. Repeat it as mentioned by the physiotherapist at Excelsior Physiotherapy.

SEATED DOWNWARD MOTION PULL

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Sit comfortably in a chair keeping the middle of your resistance band as a loop under your feet. Hold the band ends in each hand and keep your toes pointed while bending your ankle opposite to the resistance. Then reach a neutral point slowly and repeat the number of times suggested by the expert physiotherapist at Excelsior Physiotherapy.

KNEELING

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Begin by kneeling in an upright position keeping your toes fully tucked. Then lower your torso slowly to rest on your heels for achieving a stretch. Keep a pillow under the knees for lowering the pressure when required. Repeat this exercise based on your physiotherapist’s instructions at Excelsior Physiotherapy. 

SEATED INWARD MOTION PULL

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To perform this exercise, connect a resistance band with a firm object or chair. Sit on the chair after tying the right foot with the resistance band’s other end. Turn your right ankle or foot inside beating the resistance and turn back to the neutral position. Repeat the sets if suggested by your physiotherapist at Excelsior Physiotherapy. 

SEATED OUTWARD MOTION PULL 

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It can be performed in both lying or sitting positions. Cover the forefeet using the resistance band. With one foot try to maintain stability with the band while turning the other ankle or foot against resistance and return to neutral position. Follow the number of times prescribed by the Excelsior Physiotherapy team. 

SEATED UPWARD MOTION PULL 

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Wrap the resistance band with the leg of sturdy furniture like the leg of a table or bed. Bring your ankle up so that the toes face the knee while working against the resistance. Then return to normal position and repeat according to the team at Excelsior Physiotherapy. 

TANDEM STANCE

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To perform this exercise, bring your right heel to meet your left toe and place it before it to form a straight line. Try to maintain balance as advised by your physiotherapy team at Excelsior Physiotherapy. 

TANDEM STANCE WHILE WALKING

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Tandem walking backwards and forward 

Make your right heel form a straight line with your left toe by bringing it in front of it. proceed to walk by putting your left heel before your right toe. Continue the same pattern while keeping up your balance with each step. Then, try taking backward steps in a straight line. Repeat the number of sets suggested by the physiotherapy specialist at Excelsior Physiotherapy. 

SINGLE LEG STANCE WITH ARM SWING

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Try to stand only using your right foot. Do not balance with your left leg or try to touch the right leg with your left foot. Once you have a good balance swing arms on either side while focusing on your balance as suggested by your physio team at Excelsior Physiotherapy. 

ONE-LEG STANCE WITH CLOSED EYES 

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Use your right foot to stand steadily. Do not use your left leg for support. Look straight ahead and focus on balance. Once you establish stability with one leg, close your eyes and try to maintain the same position. For achieving balance, follow the instructions of your physio at Excelsior Physiotherapy. 

ONE LEG STANCE 

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To perform this simple exercise, stand with balance by shifting your body weight to the right foot alone. Do not try to support it by using your left leg. Lunge forward and hold your balance based on the tips by physiotherapists at Excelsior Physiotherapy. 

ONE LEG HOP 

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Practice standing on your right foot alone and put your body weight on the toes. Now try to make small hops to land on the same foot again. Repeat the motions based on the training you acquired at Excelsior Physiotherapy.

ONE LEG DECLINES 

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Face upwards when standing on a stair keeping your forefoot and toes at the edge. Grab the handrail to keep you balanced while trying to lower the right heel until it reaches below the stair. Lift your heel and rest the ball of your foot. Perform it based on the instructions by Excelsior Physiotherapy. 

ANKLE CIRCLES

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Perform this exercise by lying down or sitting. Now perform circles with your ankles up, down, right, and left. Try drawing alphabets in the air using your ankle. Repeat the motions as suggested by the physio of Excelsior Physiotherapy. 

UP ON TOES UNILATERAL/BILATERAL

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Stand upright while holding a chair or shelf for support. Try lifting the heels until your body rests on the ball end on the feet. Then return to normal position. Repeat as advised by Excelsior Physiotherapy. 

SEATED RESISTANCE BAND LIFT

Physiotherapy Treatment in Edmonton for Ankle Problems

With a resistance band bound across your feet, be seated on a chair. Pull the toes to reach your knee while feeling a stretch at the angle. Hold this stretch and follow the steps of Excelsior Physiotherapy. 

SEATED ANKLE INWARD WITH BAND

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Be seated while binding your right foot with a resistant band and grab the ends with both hands. Let your ankle make an inward turn to face the other leg. Make a tug at the band using your left hand for improving the stretch. Hold and repeat as you practised with the Excelsior Physiotherapy professional. 

CROSS LEG ANKLE STRETCH 

Physiotherapy Treatment in Edmonton for Ankle Injuries

Keep your right leg in a crossed position over the knee of your left leg for grasping the right foot using your hands. Now try bending the toe and ankle of your right leg to point it to the toes. Hold it until there is a stretch in front of the foot and ankle. Follow the instruction for practice by Excelsior Physiotherapy. 

SEATED ANKLE INWARD WITH BAND

Physiotherapy Treatment in Edmonton for Ankle Problems

Sit on a chair with a resistance band looped around the right foot with the ends in your hands for control. Move your ankle by turning outward to face your foot’s sole. Pull the band with the right hand for improving the stretch. Repeat the motions as suggested by an Excelsior Physiotherapy therapist.