Chronic Ankle Instability — Complete Exercise Program

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

What it helps: Strengthens the muscles that turn the foot in and out — the side-to-side stabilizers that protect the ankle from rolling and keep it steady on uneven ground.

1. Sit with a resistance band looped around the foot. For eversion: anchor the band on the inner side and turn the sole outward against it, then return slowly.
2. For inversion: anchor on the outer side and turn the sole inward against the band.
3. Keep the lower leg still — the motion is at the ankle and foot.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Gentle Ankle Range of Motion

Keeps the ankle moving comfortably to restore gentle motion.

What it helps: Eases motion back into the ankle so it stays supple, within the limits your surgeon sets.

1. Seated, slowly point your foot down and bring it back toward neutral.
2. Gently move the foot side to side.

Tips:

• Stay within a comfortable, pain-free range — avoid forcing the foot.
• Your care team can guide how much ankle motion is right for your recovery.

Commonly done as 2-3 sets of 10, as directed.

Single-Leg Balance

Improves balance and stability.

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Commonly done daily.

Balance & Proprioception Drills

Sharpens balance and joint awareness.

What it helps: Sharpens your sense of where your joints are in space — the control that keeps you steady and prevents missteps.

Commonly done a few times a week.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

What it helps: Strengthens the muscles that turn the foot in and out — the side-to-side stabilizers that protect the ankle from rolling and keep it steady on uneven ground.

1. Sit with a resistance band looped around the foot. For eversion: anchor the band on the inner side and turn the sole outward against it, then return slowly.
2. For inversion: anchor on the outer side and turn the sole inward against the band.
3. Keep the lower leg still — the motion is at the ankle and foot.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Single-Leg Balance

Improves balance and stability.

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Commonly done daily.

Balance Board Training

Challenges the ankle's steadiness on a gently unstable surface.

What it helps: Challenges the ankle to react and steady itself on an unstable surface — the control that helps prevent rolls and falls.

1. Stand near a counter for support and place both feet on a balance or wobble board.
2. Slowly tilt the board forward, back, and side to side under control.
3. Progress toward more movement as your steadiness improves.

Tips:

• Keep a hand or fingertip on support until you feel secure.

Commonly done as 2-3 sets, several times a week.

Heel Raises

Strengthens the calf and improves balance.

What it helps: Strengthens the calf and steadies your balance, rebuilding the push-off that drives walking.

1. Stand holding a counter.
2. Rise up onto your toes.
3. Lower slowly.

Commonly done as 2-3 sets of 10-15, once or twice a day.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Balance Board Training

Challenges the ankle's steadiness on a gently unstable surface.

What it helps: Challenges the ankle to react and steady itself on an unstable surface — the control that helps prevent rolls and falls.

1. Stand near a counter for support and place both feet on a balance or wobble board.
2. Slowly tilt the board forward, back, and side to side under control.
3. Progress toward more movement as your steadiness improves.

Tips:

• Keep a hand or fingertip on support until you feel secure.

Commonly done as 2-3 sets, several times a week.

Single-Leg Balance on Foam

Challenges ankle stability on a soft, unstable surface.

What it helps: Challenges your ankle and leg to stay steady on a soft surface, sharpening the reflexes that keep you sure-footed.

1. Stand on a foam pad or cushion near a counter for support.
2. Lift the other foot and balance on the surgical leg.
3. Hold with control, then rest.

Tips:

• Keep support nearby — build up your time as balance improves.

Commonly done as 3 sets, several times a week.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

What it helps: Strengthens the muscles that turn the foot in and out — the side-to-side stabilizers that protect the ankle from rolling and keep it steady on uneven ground.

1. Sit with a resistance band looped around the foot. For eversion: anchor the band on the inner side and turn the sole outward against it, then return slowly.
2. For inversion: anchor on the outer side and turn the sole inward against the band.
3. Keep the lower leg still — the motion is at the ankle and foot.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

What it helps: Calf strength on one leg — a milestone that means the ankle can power a normal step on its own.

1. Stand holding a counter for balance.
2. Rise onto the ball of your surgical foot only.
3. Lower slowly.

Tips:

• Build repetitions gradually — this strength often returns slowly.

Commonly done as 2-3 sets of 8-12, daily.

Single-Leg Weight Shifts

Builds confidence putting weight through the new ankle joint.

What it helps: Builds confidence loading one leg fully — an early step toward steady single-leg standing and walking.

1. Stand holding a counter for support, feet hip-width apart.
2. Slowly shift your weight toward the surgical side, then back to center.
3. Progress to holding more weight on that side as comfort allows.

Tips:

• Keep support nearby and let comfort guide how much weight you shift.

Commonly done as 2-3 sets of 10, daily.

Balance Board Training

Challenges the ankle's steadiness on a gently unstable surface.

What it helps: Challenges the ankle to react and steady itself on an unstable surface — the control that helps prevent rolls and falls.

1. Stand near a counter for support and place both feet on a balance or wobble board.
2. Slowly tilt the board forward, back, and side to side under control.
3. Progress toward more movement as your steadiness improves.

Tips:

• Keep a hand or fingertip on support until you feel secure.

Commonly done as 2-3 sets, several times a week.

Single-Leg Hop Progression

Rebuilds power and confidence hopping on the surgical leg.

What it helps: Rebuilds power and confidence hopping on one leg — a key test that the leg can take impact on its own.

1. Begin with small, controlled hops on the surgical leg.
2. Progress distance and add directions as control improves.

Tips:

• Favor soft, controlled landings; only progress once cleared.

Commonly done as cleared.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

What it helps: Calf strength on one leg — a milestone that means the ankle can power a normal step on its own.

1. Stand holding a counter for balance.
2. Rise onto the ball of your surgical foot only.
3. Lower slowly.

Tips:

• Build repetitions gradually — this strength often returns slowly.

Commonly done as 2-3 sets of 8-12, daily.

Resistance Band Ankle Eversion & Inversion

Strengthens the muscles on both sides of the ankle that turn the foot in and out.

What it helps: Strengthens the muscles that turn the foot in and out — the side-to-side stabilizers that protect the ankle from rolling and keep it steady on uneven ground.

1. Sit with a resistance band looped around the foot. For eversion: anchor the band on the inner side and turn the sole outward against it, then return slowly.
2. For inversion: anchor on the outer side and turn the sole inward against the band.
3. Keep the lower leg still — the motion is at the ankle and foot.

Tips:

• Controlled, light resistance.
• Keep the shin still — only the foot turns.

Commonly done as 2–3 sets of 12–15 each, most days.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Commonly done as you like.

Single-Leg Hop Progression

Rebuilds power and confidence hopping on the surgical leg.

What it helps: Rebuilds power and confidence hopping on one leg — a key test that the leg can take impact on its own.

1. Begin with small, controlled hops on the surgical leg.
2. Progress distance and add directions as control improves.

Tips:

• Favor soft, controlled landings; only progress once cleared.

Commonly done as cleared.

Balance Board Training

Challenges the ankle's steadiness on a gently unstable surface.

What it helps: Challenges the ankle to react and steady itself on an unstable surface — the control that helps prevent rolls and falls.

1. Stand near a counter for support and place both feet on a balance or wobble board.
2. Slowly tilt the board forward, back, and side to side under control.
3. Progress toward more movement as your steadiness improves.

Tips:

• Keep a hand or fingertip on support until you feel secure.

Commonly done as 2-3 sets, several times a week.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

What it helps: Calf strength on one leg — a milestone that means the ankle can power a normal step on its own.

1. Stand holding a counter for balance.
2. Rise onto the ball of your surgical foot only.
3. Lower slowly.

Tips:

• Build repetitions gradually — this strength often returns slowly.

Commonly done as 2-3 sets of 8-12, daily.

Walking Program

Short, frequent walks build endurance and confidence.

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

Commonly done as you like.