Ankle Ligament Injuries: One-Leg Looped Band Bridges
Wrap a looped resistance band around your thighs just above your knees. Engage the core muscles below the belly button by pulling them inwards while you keep breathing. Ensure your knees are aligned with your ankles and your hips while you take up the slack in the looped band.
Push through your heels with the feet flat on the ground and bridge the butt up keeping both sides of the pelvis level with each other. Then straighten out one leg, hold it here for 10 seconds, and then bend your knee and lower your butt back down. Repeat this for 10 repetitions doing 3 sets daily.
This exercise progression helps to further strengthen and rehab the functional strength of your ankle whether it’s a been long time ongoing chronic issue or more from an acute injury that you have experienced.
If you have pain or are unsure about what you are doing consult a local physiotherapist before continuing.