Fysiio
Home exercise programroutine · 3 exercises · ~4 min
Ankle · Week 1 — Move & Settle
Restore pain-free motion after a sprain settles.
anklemobility
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- 1▸ Guided
Ankle Pumps
10 reps · 15s rest
- 2▸ Guided
Long-Sit Calf Stretch (Strap)
30s hold each side · 20s rest
- 3▸ Guided
Single-Leg Balance
30s hold each side
Guide options
1
Ankle Pumps
10 reps · rest 15s after
- · Point the toes away like a dancer
- · Squeeze the calves gently
2
Long-Sit Calf Stretch (Strap)
2 reps · rest 20s after
- · Pull the strap — toes come toward your face
- · Sit tall, don't slump to get more pull
3
Single-Leg Balance
1 reps
- · Lift one knee, stand quiet and tall
- · Grip the floor gently with the standing foot
Generated by Fysiio · 3 exercises · ~4 min
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