Ankle Invertor Strengthening

1. Sit on a chair and loop elastic around foot.

2. Pull forefoot inward, do not allow leg to rotate.

3. 2 seconds out and 2 seconds in, control the motion throughout the full range.

Ankle Evertor Strengthening

1. Sit on a chair and loop the elastic around foot.

2. Pull foot outward, do not allow leg to rotate.

3. 2 seconds out and 2 seconds in, control the motion throughout the full range.

Calf Raise Protocol

Calf Raises- Week 1–2

1. Place both feet on the ground shoulder width apart. Raise up onto toes.

2. 2 seconds up and 2 seconds down, control the motion throughout.

Calf Raises- Week 3–4

1. Place both feet on a step shoulder width apart. Raise up on toes and completely down.

2. 2 seconds up and 2 seconds down, control the motion throughout.