Ankle Strengthening

Gastroc Stretch
Set up: Stand tall facing a wall and place both hands flat against it for support.
Stretch: Step one leg back and keep it straight. Bend your front knee, leaning forward until you feel a gentle stretch in the calf of your rear leg.
Hold: Keep your back knee completely straight and press both heels firmly into the ground throughout the stretch.
Soleus Stretch
Set up: Stand tall facing a wall and place both hands flat against it for support.
Stretch: Step one leg back and bend your knee slightly. Bend your front knee, leaning forward until you feel a gentle stretch in the calf of your rear leg.
Hold: Keep your back knee completely straight and press both heels firmly into the ground throughout the stretch.
 
4 Way Ankle - Dorsiflexion
Set up: Sit up tall on the floor with your legs stretched out straight. Loop a resistance band around your foot, making sure it’s securely attached to something sturdy right in front of you.
Pull: Flex your foot and pull your toes toward you, pulling the band tight.
Release: Slowly let your foot return to the starting position with control, then repeat.
4 Way Ankle - Plantarflexion
Set up: Sit up tall on the floor with your legs stretched out straight. Loop the middle of a resistance band under the ball of your foot and hold onto the ends with your hands.
Push: Point your foot down away from your body—like pressing down on a gas pedal—to stretch the band tight.
Release: Slowly let your foot return to the starting position with control, then repeat.
4 Way Ankle - Inversion
Set up: Sit up tall on the floor with your legs crossed. Wrap a resistance band around one foot, then anchor it around your other foot and hold the end in your hand.
Pull: Turn your banded foot inward—pointing the sole of your foot toward your other leg—to pull against the tension.
Release: Slowly let your foot rotate back to the starting position with control, then repeat.
4 Way Ankle - Eversion
Set up: Sit up tall on the floor. Wrap a resistance band around one foot, anchor it under your other foot, and hold onto the end with your hand.
Pull: Turn your banded foot outward—pointing the sole of your foot away from your other leg—to pull against the tension.
Release: Slowly let your foot rotate back to the starting position with control, then repeat.
Single Leg Balance
Set up: Stand tall and balance on one foot, resting your hands on your hips.
Hinge: Push your hips backward as if reaching for a chair behind you, hinging forward until you feel a gentle stretch down the back of your standing leg.
Form Check: Keep your back flat and your chin tucked, then squeeze your glute to drive your hips forward and return to the starting position. Hold for about 30 seconds. Then rest and repeat. 
Heel Raises
Set up: Stand tall with your feet about shoulder-width apart.
Raise & Lower: Push through the balls of your feet to lift your heels high, then slowly lower them back down to the floor.
Level Up: When this gets too easy, try doing them on one leg at a time!