Ankle Exercises

Ankle mobility and stability drills to rebuild motion, strength, and balance after sprains or overuse injuries—ideal for runners, field and court athletes, and anyone rehabbing an ankle.

Ankle & Lower Leg 16 exercise videos Most use just a band, pad, or bodyweight

Ankle ABC’s

Beginner

Gentle seated ankle movements tracing the alphabet to restore motion and light muscle work after a sprain or time in a boot.

View exercise →

Ankle Clock Exercise

Beginner–Intermediate

Stand on one leg and reach the opposite foot around an imaginary clock to challenge ankle balance in multiple directions.

View exercise →

Anterior Tibialis Raise

Beginner

Wall-supported shin raises that target the tibialis anterior to support controlled landings and help with shin-splint prevention.

View exercise →

Banded Ankle ROM

Beginner–Intermediate

Four-direction resistance band work to rebuild strength and control into dorsiflexion, plantar flexion, inversion, and eversion.

View exercise →

Bosu Ball 1-Leg Balance

Beginner–Advanced

Single-leg stance on the Bosu to train ankle stability, hip control, and core engagement with scalable difficulty.

View exercise →

Elevated Ankle Pumps

Beginner

With the leg elevated, repeatedly pull the foot up and down to improve circulation and gently restore ankle motion.

View exercise →

Peroneal Muscle Exercise

Beginner–Intermediate

Banded eversion work to strengthen the peroneals along the outside of the leg—key muscles after lateral ankle sprains.

View exercise →

Single Leg Balance With Foam Pad

Beginner–Advanced

Balance on a foam pad to challenge ankle stability and foot–hip coordination; easy to progress with longer holds or added tasks.

View exercise →

Single Leg Stability: 4 Hop

Intermediate–Advanced

A four-direction hopping pattern on one leg to train dynamic landing mechanics and return-to-sport readiness.

View exercise →

Single Leg Stability: Around The World

Beginner–Intermediate

Stand on a pad and pass a weight around your body to challenge ankle, hip, and core control in all directions.

View exercise →

Single Leg Stability Progressions Using a Yoga Mat

Intermediate–Advanced

Progressions on a folded yoga mat ranging from simple balance to hop-style drills to bridge into running and sport.

View exercise →

Single-Leg Stability

Beginner

A straightforward single-leg stance drill on a soft surface to reintroduce balance work early in ankle rehab.

View exercise →

Single-Leg Stability: Weather Vane

Intermediate

Hop, rotate, and stabilize like a weather vane changing direction to build reactive ankle and hip control.

View exercise →

Stability Pad Exercises

Beginner–Intermediate

A series of themed balance challenges on a stability pad to keep ankle rehab engaging while building control.

View exercise →

Standing Weight Shifts

Beginner

Controlled shifts of bodyweight onto the affected leg to reintroduce loading in very early ankle rehab.

View exercise →

Tibialis Posterior Exercise with Band

Beginner–Intermediate

Band-resisted inversion drill to strengthen the tibialis posterior, support the arch, and help with medial ankle pain.

View exercise →