Theraband Ankle Strengthening
Ankle/Foot
Phase 3
Sets
Reps
3
3
Week: 4-6
Theraband Ankle Strengthening
Purpose: Strengthen the ankle in multiple directions to improve stability and return-to-activity readiness.
Equipment: Resistance band.
How to do it (perform the directions you were prescribed):
1) Dorsiflexion: Band anchored in front; pull toes toward you.
2) Plantarflexion: Band anchored in front; press toes away like a gas pedal.
3) Inversion: Band pulls foot outward; turn sole inward.
4) Eversion: Band pulls foot inward; turn sole outward.
Form cues:
- Move at the ankle; keep knee and hip steady.
- Use a slow return (2–4 seconds).
Dosage: 3 sets of 12 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Increase band resistance gradually.
- Progress to standing calf raises and balance work when cleared.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.