Eccentric exercises for ankle are exercises that lengthen the muscles around ankle under tension, usually creating an adaptation that improves performance.
Eccentric ankle dorsiflexion with resistance band
Pull the foot against the resistance band release slowly for 3-5 seconds
Eccentric plantar flexion with resistance band
Point the foot down against the resistance band release slowly for 3-5 seconds
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
Sit with affected foot on foam.
Slowly lower for 3-5 seconds
Repeat for 8-10 times
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