Ankle Strengthening Exercises for Tendinitis

Ankle strengthening exercises for tendinitis are designed to help strengthen the muscles that surround your ankle tendons, increasing stability in your ankle as well as improving your range of motion. While it is important to rest immediately after suffering a tendinitis injury, you should begin strengthening exercises as you begin to recover.

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STANDING HEEL DROP

This ankle strengthening exercise can help increase your range of motion while strengthening your ankle muscles. Stand on a step with both of your heels hanging off the edge. From there, drop your heels down, balancing on your toes as you do so. Once your heels are down, push back up on your toes until you are in your original position. Repeat this movement 10 times or until you fatigue. Increase the number of reps as you improve.

DORSIFLEXION ANKLE EXERCISE

This ankle strengthening exercise can help you build muscle around your Achilles tendon. Sit on the floor, extending one leg out while your other leg is bent at the knee. Wrap a resistance band around your extended foot, pulling back on it until you feel a stretch in your foot. Hold this position for five seconds before returning your foot to its original position. Perform three sets of 10 repetitions, or until you tire.

TOWEL CRUNCHES

This exercise can strengthen your toes as well as your ankles. Sit in a chair with your feet flat on the floor. Place a towel under your injured foot. Curl your toes, grabbing the towel with your toes and dragging your foot backward as far as it can go. Return the towel to its original position, repeating this motion 10 times or until you are fatigued. As you improve, increase the number of repetitions.

TOE RAISES

Toe raises can help you strengthen your ankle muscles as well as your toe and lower leg muscles. Stand in front of a chair with your knees slightly bent and both hands on the back of the chair for balance. Push up onto your toes, balancing in this position for 10 seconds before relaxing. Perform three sets of 10 repetitions. To increase the difficulty of the exercise, perform it with ankle weights.