Preparation & finishing

Ankle bends

With stable support, extend one foot slightly forward. Point the toes away and draw them back for one repetition, ten per foot.

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How to do it

  1. Stand holding a stable support with both hands, or sit on a stable chair with the other foot planted; do not release support to challenge your balance.
  2. Reach the moving foot slightly forward, with heel and toes just clear of the floor so the ankle can move. Keep the leg steady without lifting it high or swinging it.
  3. Breathe naturally. Point the toes gently away, then draw them toward you to complete one repetition. Do 10 within a pain-free range.
  4. Plant the foot securely before doing 10 on the other foot; finish with both feet supported.

Make it easier

  • Do this seated and use a smaller pointing and flexing movement.

When to stop or adjust

  • Stop for pain, marked dizziness or unsteadiness; settle into a stable seated or supported standing position.