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Eccentric exercises for Ankle

Eccentric exercises for ankle are exercises that lengthen the muscles around ankle under tension, usually creating an adaptation that improves performance.

Eccentric dorsiflexion
Eccentric dorsiflexion with resistance band

Eccentric ankle dorsiflexion with resistance band

Pull the foot against the resistance band release slowly for 3-5 seconds

Eccentric plantar flexion
Eccentric plantarflexion with resistance band

Eccentric plantar flexion with resistance band

Point the foot down against the resistance band release slowly for 3-5 seconds


Eccentric plantarflexion heel lift
Eccentric plantarflexion heel lift

Eccentric plantar flexion heel lift

Stand, toes of affected leg on step hold support.

Rise up on toes.
Slowly lower for 3-5 seconds into stretch position. Repeat for 8-10 times

Eccentric plantarflexion heel lift in non-weight bearing position
Eccentric plantarflexion heel lift in non-weight bearing position

Eccentric plantarflexion heel lift in non-weight bearing position

Sit with affected foot on foam.
Lift heel.
Slowly lower for 3-5 seconds
Repeat for 8-10 times