4 Way Ankle Exercises With Band For Ankle Physical Therapy

The ankle plays a crucial role in balance and stability in all standing exercises. There are 4 movements of the ankle and the 4 way ankle band exercises target every single one of them. This post will guide you through the most important 4 way ankle exercises that you can perform at home with just a resistance band.

4-Way Ankle Band Exercises

A great way to strengthen the muscles around the ankle is through 4-way ankle band exercises. These can be performed at home with only a resistance band and include resisted ankle dorsiflexion, resisted ankle plantarflexion, resisted ankle inversion and resisted ankle eversion.

This article includes a picture of each exercise, as well as an easy-to-follow description of exactly how to perform each exercise.

What Is The Purpose Of 4-Way Ankle Exercises?

• Improve ankle strength in weak ankles
• Rehab from an ankle injury
  • The most common injuries to the ankle are ankle sprains such as a lateral ankle sprain.
  • The anterior talofibular ligament is the most commonly injured ligament involved in a lateral ankle sprain
• Improve range of motion in the ankle joint
  • This may be done through stretching, mobilizations or manual therapy by a licensed physical therapist
• Decrease ankle pain
• Prevention of future ankle injuries
  • Rehabbing an injured ankle correctly and building strong ankles can help to reduce the risk of injury.

When To Seek Medical Advice For Ankle Injury

It is always a good idea to see a doctor if you suspect an injury such as an ankle sprain or fracture. Your doctor will be able to assess and diagnose your ankle injury. If you do have a fracture your doctor may want you to be non weight bearing on that leg or even undergo surgery. This is why it is so important to see a doctor if you suspect injury.

However, in the case of a simple sprain, your doctor may refer you to a physical therapist. Your physical therapist can lead you through these ankle strengthening exercises to ensure that you are performing them correctly. They can also create an individualized treatment plan. This may include:

• Proprioceptive And Balance Exercises
• Stability Exercises
• Range of Motion Exercises

4 Way Ankle Exercises

4 way ankle exercises target the 4 actions of the ankle, dorsiflexion, plantarflexion, inversion and eversion. These 4 way ankle exercises can be performed anywhere, including your home! The only equipment you will need is a resistance band.

Each of these great exercises will improve different muscles around the ankle. These ankle exercises include 1. Resisted Plantarflexion 2. Resisted Dorsiflexion 3. Resisted Eversion 4. Resisted Inversion.

1. Resisted Planar Flexion

• This is a strengthening exercise for the plantar flexors of the ankle.
• The starting position for this exercise is to loop an exercise band around the bottom of your foot.
• You should hold onto the ends of the band with each of your hands.
• Now you will push down with your foot like you are trying to push down on a gas pedal. This motion is called ankle plantarflexion.
• If you feel your calf muscles getting in the way you can place a small rolled up towel underneath your ankle.
• This will allow your calf muscle to not be resting directly on the surface below you.
• Muscles worked in plantar flexion:
  • Calf muscles (soleus muscles and gastrocnemius muscles)

2. Resisted Ankle Dorsiflexion

• The set up for resisted ankle dorisflexion is slightly more complicated than the previous exercise.
• You can perform this exercise either sitting in a chair or lying down.
• Start by placing the resistance band on a flat surface like the floor and stepping on it with the foot that you do not want to exercise.
  • Now loop the resistance band around the top of the foot of your affected leg. 
• Lift your toes up towards you while pushing into the resistance of the band and then slowly return to the starting position
• Be sure to bring your foot back to the starting position in a controlled manner rather than just allowing the band to “snap” your leg back.
• Muscles worked in ankle dorsiflexion:
  • Tibialis anterior
  • Extensor hallucis longus
  • Extensor digitorum longus

3. Resisted Ankle Eversion

• Create a loop in the resistive band and place it around the foot that you want to work.
• Place your other foot on the band and hold the end of the resistance band in your hands.
• Now use your ankle muscles to evert or turn your foot outwards.
• The key with this exercise is to only move your ankle joint.
  • Your knee and hip should not be moving with this motion.
• Muscles worked in ankle eversion: 
  • Peroneus longus
  • Peroneus brevis
  • Peroneus tertius

4. Resisted Ankle Inversion

• Loop a resistance band around the foot that you want to target.
• Cross your opposite leg over the other and place your foot on the resistance band to provide resistance for the exercise.
  • Now move your foot inwards towards the band and then slowly return to the starting position.
• As with all of these exercises it is important to use your muscles to actively and slowly control each movement rather than allowing the band to just pull your ankle back to the starting position
• Muscles worked in ankle inversion:
  • Tibialis anterior
  • Tibialis posterior
  • Flexor digitorum
  • Flexor hallucis longus
  • Extensor hallucis

How Do I Strengthen My Ankles Against Rolling?

The goal of most rehabilitation programs should be to incorporate a combination of strengthening exercises, range of motion exercises, proprioceptive training and a modification in physical activities. These best ways to prevent injury are through the following exercises:

• Strengthening Exercises
  • Strengthening exercises such as the 4 way ankle exercises with a band are some of the best exercises you can perform to strengthen the muscles around the ankle joint
• Proprioceptive Exercises
  • For example, single leg balance exercises will improve proprioception and stability in the ankle.
  • If you are rehabbing from an ankle sprain be sure to only incorporate these proprioceptive exercises into your program towards the end of your rehab process.
• Range of Motion Exercises
  • For example, clockwise and counter clockwise ankle circles
  • Calf towel stretch by placing a towel underneath your foot and holding onto the end of the towel with your hands to release calf muscle tightness that may be limiting your range of motion.
• Mobility Exercises
  • For example, attempting to draw the letters of the alphabet with your foot.

Summary of 4 Way Ankle Exercises

These 4 way ankle exercises are designed to be performed by any skill level. Be sure to listen to your body when performing these 4-way ankle exercises.

It is normal for the muscles to fatigue and be slightly painful, however, your pain should not be moderate or even severe when performing any of these exercises. In the event that the motion is painful then try to use a lower resistance band, no band at all or perform the exercise in a decreased range of motion.

If you are looking for more balance and proprioceptive exercises you can find them at 11 Creative Dynamic Balance Exercises Physical Therapy To Improve Stability.

If you are looking for high arch foot exercises you can find them at 9 Top High Arch Foot Exercises To Strengthen Feet With Pictures.