These instructions are for your right ankle. Switch sides for your left ankle.
-
Sit on a bed or the floor with your right leg out straight.
-
Loop an elastic exercise band or tubing around your right foot. Hold the ends in your hands.
-
Push on the elastic band with the ball of your foot, pointing your toes. Pull the elastic band toward you as you do this. Hold for 5 seconds, or as instructed. Then move your foot back to the starting position.
-
Repeat 10 times, or as instructed.
-
Do this exercise 3 times a day, or as instructed.
Author: Wheeler, Brooke
© 2000-2026 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Find the Right Orthopedic & Sports Medicine Specialist for You
BLANCHARD VALLEY HEALTH SYSTEM
Ortho LinkRelated Articles
Reducing Knee Pain and Swelling
Many treatments can help reduce pain and swelling in your knee. Your healthcare provider or physical therapist may suggest one or more of the treatments suggested here.
Lumbar Stretch (Flexibility)
Follow the step-by-step instructions for this stretch to help ease low back pain.
Back Care Tips
Read on for things you can do to prevent acute back pain from coming back, and to reduce chronic back pain symptoms.
Back Safety: Sitting
Sitting can strain your back if you don't do it right. Learn the right moves to protect your back.