Ankle Sprains and Strains: Roller Bridges

This exercise is a great way to strengthen and give more stability to your ankle which may be weak or unstable from a previous or current injury of your joints, muscles or ligaments, and is great way for building your strength and balance in any sports involving jumping, running or cutting.

Lie down on your back and place a roller underneath your lower legs between your calf and ankles to start.

Activate the inner core muscles of the low back and keep them engaged throughout. To start, curl the roller towards you butt while you bend your knees. When your heels come over the roller, bridge your butt up nice and high and hold it at the end for a good long second.

Then slowly bring the butt back down moving the roller towards the feet, reversing the direction of movement with control back to the start. Repeat this for 10 repetitions doing 3 sets daily.

This exercise is a great way to strengthen and give more stability to your ankle which may be weak or unstable from a previous or current injury of your joints, muscles or ligaments, and is great way for building your strength and balance in any sports involving jumping, running or cutting.

If you experience any pain or have any problems doing this exercise consult your local Physiotherapist before continuing.