Single-Leg Balance Exercise

Stand on one leg for 30–45 seconds. Progress by closing your eyes or standing on a soft surface. This exercise challenges and improves your ankle stability, balance, and neuromuscular control.

Calf Raise Exercise

Strengthen the ankle by performing slow, controlled calf raises. Start with both legs, then progress to a single-leg. This exercise strengthens the calf muscles and improves ankle plantarflexor strength. These muscles are essential for supporting the ankle during walking or running.

Knee-to-wall (Dorsiflexion Mobility) Exercise

Face a wall, place your toes a few inches away, and bend your knee toward the wall while keeping your heel down until you feel a gentle stretch at the back of the ankle. This restores ankle dorsiflexion, a key movement needed to walk, squat, or land safely, and helps prevent stiffness that can lead to instability

Isometric Split Lunge Exercise with Elevated Heel Exercise

Assume a split-stance (one foot forward, one back), elevate the heel of the front foot slightly (on a small platform or book), and gently lower your back knee to hover above the floor without shifting balance. Hold this position for 30-45 seconds.

This exercise builds strength and stability around the ankle and calf while maintaining controlled foot position, reducing the risk of uneven loading.

Star Balance Reach Exercise

Stand on one leg and reach the opposite foot in various directions (front, side, diagonal) then return to center, as if you're standing in the centre of a star and touching the points of the star. This exercise challenges your balance, ankle control, and proprioception. This will help your joint to react quickly in unpredictable positions, like uneven ground or during sport.