Joints ankles

Purpose:
To increase the mobility and strength of ankles.

Starting position:
Lie down, lay your arms along the torso, and keep your legs straight in hips and knees.

Exercise:
Bend your foot up and keep it raised for 5-6 seconds; relax for 8-10 seconds. Bend your foot down the same way.

Repetitions: 10

Effects:
Improved flexibility of the Achilles tendon and tibial and fibular muscles; increased mobility of ankles.

Purpose:
To increase the strength of ankle muscles.

Starting position:
Stand up straight, hold your arms along the torso.

Exercise:
Stand on your toes as in the figures and walk 5 metres forwards and backwards.

Repetitions: 5

Effects:
Increased strength and mass of gastrocnemius muscles, improved stabilisation of ankles.