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This library comes free with every PhysioFit Ankle Rehab Kit.
Your Ankle Starts Here
Four physio-selected exercises to begin rebuilding strength, mobility, stability, and control in your ankle. Designed to be done at home with the tools in your PhysioFit Starter Kit.
Exercise 1 of 4
Banded Ankle Eversion
StrengthBanded eversion strengthens the peroneal muscles on the outside of the ankle — an important muscle group for resisting the classic "rolled ankle" position. It's a key early strength exercise in ankle rehab because it helps rebuild lateral ankle support, control, and confidence after a sprain.
- Progress: Move from Yellow → Red → Green as strength builds
- Regress: Drop to Yellow band and reduce reps to 8–10 if fatiguing early
- Tip: Pause here and save these details for your next session
Exercise 2 of 4
Calf Myofascial Release
MobilityCalf tightness can limit ankle mobility and make the joint feel stiff, restricted, or harder to load properly. This release drill helps reduce calf tension and improve ankle movement quality, making it a useful prep exercise before strengthening, balance work, or general rehab.
- Progress: Point your toes down when on a tight area to increase pressure
- Regress: Use more support through the hands to decrease body weight through the ball
- Tip: Discomfort is normal but sharp pain is not — ease off if it's too intense
Exercise 3 of 4
Y-Balance Star Reach
Rehab & ControlThis exercise targets balance, control, and proprioception — your body's ability to sense where the ankle is and react quickly. That's especially important after an ankle sprain, because many people regain basic movement before they fully regain the control and stability needed for sport, training, and uneven ground.
- Progress: Move to Red band, increase reach distance, or add more clock positions
- Regress: Hold a wall or chair for support and reduce reach distance
- Tip: Quality over distance — controlled movement matters more than how far you reach
Exercise 4 of 4
How to Tape Your Own Ankle
StabilityAnkle taping is one of the most effective ways to add external support and improve joint position sense during activity. Research shows that rigid taping physically restricts the rolling motion most associated with ankle sprains, while also improving proprioception — the brain's ability to detect where the ankle is during movement. This guide walks you through a simple, repeatable taping technique you can apply yourself at home before sport, training, or any activity where your ankle needs extra confidence.
- Skin prep: Apply to clean, dry skin — shave the area if needed for better adhesion
- Tension: Firm but not restrictive — you should be able to wiggle your toes freely
- Removal: Peel slowly in the direction of hair growth to minimise irritation
- Long-term: Taping supports return to activity while you build strength — it's a bridge, not a permanent fix
Want a plan built for your ankle?
These exercises are a great starting point. But every ankle is different — what you need depends on your injury history, your goals, and where you're at in recovery.
The Personalised Ankle Rehab Program gives you a structured plan designed around your specific ankle by a registered physiotherapist.
"Helped me rebuild confidence in my ankle after months of it feeling weak. The structured approach made all the difference."