Ankle and foot physiotherapy exercises

Alternating Heel RaisesAlternating heel raises, 3 sets, 12 repetitions per foot Ankle Adductor Strengthening with Ball Between KneesAnkle adductor strengthening with ball between knees, 3 sets, 12 repetitions Ankle circumductions with weight in sitting positionAnkle circumductions with weight, sitting, 3 sets, 10 circles in each direction Ankle Dorsiflexion with Resistance BandAnkle dorsiflexion with resistance band, 3 sets, 12 repetitions Ankle Eversion Strengthening with Elastic BandAnkle eversion strengthening with elastic band, 3 sets, 12 repetitions per side Ankle Eversion with Elastic BandAnkle eversion with elastic band, 3 sets, 12 repetitions per side Ankle Evertor Strengthening (Isometric)Isometric strengthening of the ankle evertors, 3 sets, 10-second hold, 5 repetitions per side Ankle Extensor ActivationAnkle extensor activation, 3 sets, 12 repetitions, controlled movement Anterior tibialis isometric strengtheningAnterior tibialis isometric strengthening, 3 sets, hold 10 seconds, 5 repetitions per set Anterior tibialis strengthening with dumbbellAnterior tibialis strengthening with dumbbell, 3 sets, 12 repetitions, light to moderate load Backward walking on tiptoesBackward walking on tiptoes, 3 sets, 10 meters per set Backward walking on tiptoes with knee flexionBackward walking on tiptoes with knee flexion, 3 sets, 10 repetitions Balance with feet together on Airex cushionBalance with feet together on Airex cushion, 3 sets, hold for 30 seconds Big Toe Control with DiverBig toe control exercise, 3 sets, 8 repetitions per foot Bipodal Calf RaisesBipodal calf raises, 3 sets, 12 repetitions, tempo 2-0-2 Bipodal Jump RopeBipodal jump rope, 3 sets, 30 seconds, 30 seconds rest between sets Calf Flexion Strengthening with Resistance Band and Emphasis on DorsiflexionCalf plantar flexion strengthening with increased dorsiflexion, 3 sets, 12 repetitions, with resistance band Calf Plantar Flexion Strengthening with Elastic BandCalf plantar flexion strengthening with elastic band, 3 sets, 12 repetitions per foot Calf Raise on the Tiptoe for Soleus StrengtheningCalf raise on the tiptoe, 3 sets, 10 repetitions per leg, slow ascent, controlled descent Calf Raise on TiptoesCalf raise on tiptoes, 3 sets, 12 repetitions, controlled movement Calf Raise on Toes with StretchCalf raise on toes with stretch, 3 sets, 12 repetitions, hold 2 seconds at the top Calf Raise with Bent KneesCalf raise with bent knees, 3 sets, 12 repetitions, slow ascent, controlled descent Calf Raise with Knee Flexion StretchCalf raise with knee flexion stretch, 3 sets, 12 repetitions, controlled movement Calf Raises on StepCalf raises on a step, 3 sets, 12 repetitions, slow descent Calf Raises on the ToesCalf raises on the toes, 3 sets, 12 repetitions, slow ascent, controlled descent Calf Raises on Toes and HeelsCalf raises on toes and heels, 3 sets, 12 repetitions Calf Raises with Amplitude MarkerCalf raises with amplitude marker, 3 sets, 12 repetitions Calf Raises with Forward and Backward Lunges on StepCalf raises combined with forward and backward lunges on a step, 3 sets, 10 repetitions per leg Calf Raises with Forward LeanCalf raises with forward lean, 3 sets, 12 repetitions Calf Raises with LoadCalf raises with load, 3 sets, 12 repetitions, adjusted load Calf Raises with WeightsCalf raises with weights, 3 sets, 12 repetitions, appropriate load Calf strengthening on stepCalf strengthening on step, 3 sets, 12 repetitions, tempo 2-0-2 Dorsiflexion of the foot with weight bearing and bent kneesDorsiflexion with weight bearing and bent knees, 3 sets, 12 repetitions Dorsiflexion strengthening with resistance bandDorsiflexion strengthening with resistance band, 3 sets, 12 repetitions per foot Dynamic strengthening of ankle invertors with elastic bandDynamic strengthening of ankle invertors with elastic band, 3 sets, 12 repetitions per foot Eccentric ankle torsion strengthening on inclined planeEccentric ankle torsion strengthening on inclined plane, 3 sets, 10 repetitions Eccentric strengthening of ankle eversors with elastic bandEccentric strengthening of ankle eversors, 3 sets, 10 repetitions, with elastic band Eccentric strengthening of ankle invertors with elastic bandEccentric strengthening of ankle invertors, 3 sets, 10 repetitions, with elastic band Eccentric strengthening of plantar flexors on stepEccentric strengthening of plantar flexors on step, 3 sets, 10 repetitions per foot Eccentric strengthening of plantar flexors with electrostimulationEccentric strengthening of plantar flexors with electrostimulation, 3 sets, 10 repetitions, appropriate intensity, 1-minute rest between sets Foot Abduction with Elastic BandFoot abduction with elastic band, 3 sets, 12 repetitions per side Foot DomingFoot doming, 3 sets, 10 repetitions, movement control Forefoot loading on stepForefoot loading on step, 3 sets, 12 repetitions Forefoot walking with big toe flexionForefoot walking with hallux flexion, 3 sets, 10 back-and-forth steps Heel Raise in Warrior PositionHeel raise in warrior position, 3 sets, 10 repetitions per side Heel Raise on StepHeel raise on step, 3 sets, 12 repetitions, full range of dorsiflexion to plantar flexion Heel raise step-upHeel raise step-up, 3 sets, 10 repetitions per leg, stairs or step platform Heel Raise with Controlled DorsiflexionHeel raise with controlled dorsiflexion, 3 sets, 10 repetitions per leg Heel raise with elastic band pulling backwardHeel raise with elastic band pulling backward, 3 sets, 12 repetitions per foot Heel RaisesHeel raises, 3 sets, 12 repetitions, controlled movement Heel raises on forefoot with inclined bodyHeel raises on forefoot with inclined body, 3 sets, 12 repetitions, slow ascent, controlled descent Heel Raises with Electro-stimulationHeel raises with electro-stimulation, 3 sets, 12 repetitions, 1-minute rest between sets Heel raises with visual markerHeel raises with visual marker, 3 sets, 12 repetitions, controlled range of motion Heel Rise for Foot and Ankle StrengtheningHeel raises, 3 sets, 12 repetitions, controlled ascent, slow descent Heel Rise on Inclined Surface with LoadInclined heel raise, 3 sets, 10 repetitions, tempo 2 seconds up, 2 seconds down Heel Rise on Tiptoe with Opposite Leg ElevationHeel rise on tiptoe with contralateral leg elevation, 3 sets, 10 repetitions per side Heel Rise with Hallux ControlHeel rise with hallux control, 3 sets, 12 repetitions, slow ascent, controlled descent Heel Rise with Inclined BodyHeel rise with inclined body, 3 sets, 12 repetitions, slow ascent, controlled descent Heel WalkingHeel walking, 3 sets, 20 meters Hip Abduction with Elastic and Ball Between KneesHip abduction with elastic and ball between knees, 3 sets, 12 repetitions Hip Bridge on TiptoesHip bridge on tiptoes, 3 sets, 10 reps, hold 2 seconds at the top Hip Eversion Strengthening with Abduction using Resistance BandHip evertor strengthening with abduction, 3 sets, 12 repetitions per side, with resistance band Inclined Isometric Toe RaiseInclined isometric toe raise, 3 sets, hold 20 seconds, rest 30 seconds between sets Inclined Plane Side ReachInclined plane side reach, 3 sets, 8 repetitions per leg Inversion Heel Raise on Unilateral SupportInversion heel raise, 3 sets, 12 repetitions, unilateral support Isometric ankle eversion in sitting with resistanceSeated resistance ankle eversion isometric exercise, 3 sets, hold 10 seconds, 5 repetitions per set Isometric Calf Muscle StrengtheningIsometric strengthening of the calf muscles, 3 sets, hold for 20 seconds, rest 30 seconds between sets Isometric Calf Muscle Strengthening in Alternating SupportIsometric strengthening of the triceps surae in alternating support, 3 sets, 10 repetitions per leg, hold for 5 seconds at the top Isometric Calf Raise with Bent KneesIsometric calf raise with bent knees, 3 sets, hold for 20 seconds Isometric Dorsiflexion of the AnkleIsometric dorsiflexion of the ankle, 3 sets, 10 repetitions, hold for 5 seconds Isometric Plantar Flexion on Leg PressIsometric plantar flexion on leg press, 3 sets, hold 10 seconds, 5 repetitions Isometric Plantar Flexor Strengthening on StepIsometric strengthening of plantar flexors on step, 3 sets, hold 20 seconds, rest 30 seconds Isometric Soleus Muscle StrengtheningIsometric soleus strengthening, 3 sets, hold 30 seconds, rest 30 seconds Isometric Soleus Strengthening with ResistanceIsometric soleus strengthening with resistance, 3 sets, hold for 30 seconds, appropriate resistance Isometric strengthening of ankle invertorsIsometric strengthening of ankle invertors, 3 sets, hold 10 seconds, 5 repetitions per set Isometric Toe and Calf Triceps Strengthening in InclinationIsometric strengthening of toes and calf muscles in inclination, 3 sets, hold for 20 seconds Jumping Jack forward-backwardJumping Jack forward-backward, 3 sets, 12 repetitions Knee Raise with Plantar FlexionKnee raise with work on plantar flexors, 3 sets, 12 repetitions per leg Lateral foot elevation in stanceLateral foot elevation in stance, 3 sets, 10 repetitions per side Lateral leg raise in single-leg stanceLateral leg raise in single-leg stance, 3 sets, 10 repetitions per side Lateral steps on tiptoesLateral tiptoe steps, 3 sets, 10 repetitions per side Lunge with ankle dorsiflexionLunge with dorsiflexion, 3 sets, 10 repetitions per leg Opposite toe raise with inclined bodyOpposite toe raise with inclined body, 3 sets, 10 repetitions per side, slow ascent, controlled descent Plantar Flexion Isometric ExercisePlantar flexion isometric, 3 sets, hold 10 seconds, 5 repetitions per set Plantar Flexion Isometric with Elastic BandPlantar flexion isometric with elastic band, 3 sets, hold 10 seconds, 5 repetitions per foot Plantar Flexion with Calf Stretch with Knee BentPlantar flexion with calf stretch with knee bent, 3 sets, 12 repetitions, controlled movement Plyometric heel jumps with eversionPlyometric heel jumps with eversion, 3 sets, 10 repetitions Plyometric jumps on tiptoesJumping in place on tiptoes, 3 sets, 10 repetitions, quick and controlled rebound Rapid Heel Raises StandingRapid heel raises standing, 3 sets, 12 repetitions, quick ascent, slow descent Reflex Contraction of the Fibular Muscles with Electro-stimulationReflex contraction of the fibular muscles with electro-stimulation, 3 sets, 10 repetitions Resisted ankle eversion in sitting positionResisted ankle eversion, seated, 3 sets, 12 repetitions Resisted ankle inversion in seated positionResisted ankle inversion, seated, 3 sets, 12 repetitions Resisted Hallux Flexion with Elastic BandResisted hallux flexion with elastic band, 3 sets, 12 repetitions Seated Ankle Inversion Isometric ExerciseSeated ankle inversion isometric exercise, 3 sets, hold for 10 seconds, 5 repetitions per set Seated Anterior Tibialis Strengthening with Resistance BandSeated anterior tibialis strengthening, 3 sets, 12 repetitions, with resistance band Seated Calf Raises with Bent KneesSeated calf raises, bent knees, 3 sets, 12 repetitions, slow ascent, controlled descent Seated Heel RaiseSeated heel raise, 3 sets, 12 repetitions, 2-second pause at the top Seated Heel Raise for Soleus StrengtheningSeated heel raise, 3 sets, 12 repetitions, tempo 2-0-2 Seated Isometric DorsiflexionSeated isometric dorsiflexion, 3 sets, hold 10 seconds, 5 repetitions per set Seated Isometric Plantar FlexionSeated isometric plantar flexion, 3 sets, hold 10 seconds, 8 repetitions Seated Toe ExtensionSeated toe extension, 3 sets, 12 repetitions Short Foot ExerciseShort foot, 3 sets, 10 repetitions, hold 5 seconds Single-leg balance with external perturbationSingle-leg balance with external perturbation, 3 sets, 30 seconds per leg Single-leg calf raiseSingle-leg calf raises, 3 sets, 10 repetitions per leg, tempo 2 seconds up, 2 seconds down Single-leg calf raise on stepSingle-leg calf raise on step, 3 sets, 10 repetitions per leg, tempo 2 seconds up, 2 seconds down Single-leg Dorsiflexion in Weight BearingSingle-leg dorsiflexion in weight bearing, 3 sets, 10 repetitions per foot Single-leg Jump RopeSingle-leg jump rope, 3 sets, 30 jumps per foot, 1-minute rest between sets Single-leg plank with plantar flexionPlank with unilateral plantar flexor work, 3 sets, 10 repetitions per foot, hold 2 seconds at the top Single-leg plantar flexion with one foot in frontSingle-leg plantar flexion with one foot in front, 3 sets, 10 repetitions per foot Single-leg Romanian Deadlift with Foot StabilitySingle-leg Romanian deadlift with foot stability, 3 sets, 8 repetitions per leg, possible on unstable surface or with head rotation Single-leg Soleus Strengthening with DorsiflexionUnilateral soleus strengthening with dorsiflexion, 3 sets, 10 repetitions per leg, controlled movement Single-leg squat with ankle stabilizationSingle-leg squat with ankle stabilization, 3 sets, 8 repetitions per leg Single-leg stance with foot abductionSingle-leg stance with foot abduction, 3 sets, 10 repetitions per side Single-leg stance with foot adductionSingle-leg stance with foot adduction, 3 sets, 10 repetitions per side, hold 2 seconds in maximum adduction position Single-leg stance with head rotationSingle-leg stance with head rotation, 3 sets, 8 rotations per side Split squat with heel raiseSplit squat with heel raise, 3 sets, 10 repetitions per leg Squat with ankle dorsiflexionSquat with dorsiflexion, 3 sets, 10 repetitions Standing Calf RaisesStanding calf raises, 3 sets, 12 repetitions, controlled ascent, slow descent Standing Plantar Flexion with Calf StretchStanding plantar flexion with calf stretch, 3 sets, 12 repetitions, hold 2 seconds at the top Step up with heel raise on boxStep up with heel raise on box, 3 sets, 10 repetitions per leg, 1 second pause at the top Strengthening of the Hallux Adductor with Resistance BandStrengthening of the hallux adductor with resistance band, 3 sets, 10 repetitions T-Rex Walk with Resistance BandT-Rex walk with resistance band, 3 sets, 10 lateral steps and 10 forward steps Targeted Soleus Muscle Strengthening in Weight BearingSpecific soleus muscle engagement, 3 sets, 12 repetitions, tempo 2 seconds up, 2 seconds down Tiptoe walking with dumbbellsTiptoe walking with dumbbells, 3 sets, 12 meters, moderate load Toe Flexion on BallToe flexion on ball, 3 sets, 12 repetitions Toe Flexion with TowelToe flexion with towel, 3 sets, 12 repetitions Toe Flexion with WeightsToe flexion with weights, 3 sets, 12 repetitions Toe JumpsToe jumps, 3 sets, 15 repetitions Toe Spreading in Neutral Foot PositionToe spreading, 3 sets, 10 repetitions, neutral foot position Unilateral Dorsiflexion with Bent KneeUnilateral weight-bearing dorsiflexion with bent knee, 3 sets, 10 repetitions per foot Unilateral Plantar Flexion on Leg PressUnilateral plantar flexion on leg press, 3 sets, 10 repetitions per foot, tempo 2-0-2 Unstable Cushion Balance with Head RotationUnstable cushion balance with head rotation, 3 sets, hold 30 seconds per leg Walking on the inner and outer edges of the footWalking on the inner and outer edges of the foot, 3 sets, 10 repetitions Walking on tiptoesWalking on tiptoes, 3 sets, 20 meters, slow pace, heels raised Walking on tiptoes on BosuWalking on tiptoes on Bosu, 3 sets, 10 repetitions Weight-bearing Dorsiflexion of the AnkleWeight-bearing dorsiflexion of the ankle, 3 sets, 12 repetitions, controlled movement Weight-Bearing Dorsiflexion of the Ankle Against a WallWeight-bearing ankle dorsiflexion, 3 sets, 10 repetitions, standing against a wall Weighted Plantar FlexionWeighted plantar flexion, 3 sets, 12 repetitions, appropriate load Weighted PlantarflexionWeighted Plantarflexion, 3 sets, 12 repetitions, adjusted load

90-Degree Ankle Dorsiflexion Mobilization90-Degree Ankle Dorsiflexion Mobilization, 3 sets, 10 repetitions Active ankle circumduction mobilizationActive ankle circumduction mobilization, 3 sets, 10 circles in each direction Active Assisted Full Ankle MobilizationActive assisted full ankle mobilization, 3 sets, 10 repetitions in each direction Active Dorsiflexion in Lunge PositionActive dorsiflexion in lunge position, 3 sets, 10 repetitions per leg Active-assisted plantar flexion mobilizationActive-assisted plantar flexion mobilization, 3 sets, 10 repetitions Active-assisted unilateral ankle mobilizationActive-assisted unilateral ankle mobilization, 3 sets, 10 repetitions per ankle Active-passive ankle dorsiflexion mobilityActive-passive ankle dorsiflexion mobility, 3 sets, 10 repetitions Ankle Abduction/Adduction Mobilization in Plantar FlexionAnkle abduction/adduction mobilization in plantar flexion, 3 sets, 12 repetitions Ankle Dorsiflexion and Plantarflexion MobilizationAnkle dorsiflexion and plantarflexion mobilization, 3 sets, 15 repetitions Ankle Dorsiflexion MobilityAnkle dorsiflexion mobility, 3 sets, 12 repetitions Ankle Dorsiflexion Mobilization with Resistance BandAnkle dorsiflexion mobilization with resistance band, 3 sets, 10 repetitions Ankle Inversion MobilizationAnkle inversion, 3 sets, 12 repetitions Ankle mobility in lunge positionAnkle mobility in lunge position, 3 sets, 10 repetitions per side, slow and controlled movement Ankle Mobility on BallAnkle mobility on ball, 3 sets, 12 circles in each direction Ankle Plantar Flexion MobilizationAnkle plantar flexion mobilization, 3 sets, 12 repetitions, slow and controlled movement Ankle Pronation Mobility with Trunk RotationAnkle pronation mobility with trunk rotation, 3 sets, 8 repetitions per side Ankle Proprioception with Ball DribblingAnkle proprioception with ball dribbling, 3 sets, 1 minute each Ankle PumpingAnkle pumping, 3 sets, 15 repetitions, slow and controlled movement Assisted Active Ankle Rotation MobilizationActive-assisted external/internal ankle rotation mobilization, 3 sets, 10 repetitions per direction Dorsiflexion ankle mobilization in kneeling positionDorsiflexion ankle mobilization in kneeling position, 3 sets, 10 repetitions per side Dorsiflexion Mobilization of the Ankle with OverpressureDorsiflexion ankle mobilization with overpressure, 3 sets, 10 repetitions Dynamic Lateral JumpsDynamic lateral jumps, 3 sets, 12 repetitions Eversion mobilization on inclined plane with tractionEversion mobilization on inclined plane with traction, 3 sets, 10 repetitions, slow and controlled movement Forefoot Landing on StepForefoot landing on a step, 3 sets, 8 repetitions, stability control at each landing Heel raise on a brickHeel raise on a brick, 3 sets, 10 repetitions, controlled ascent, slow descent Heel Rise with Fixed HeelsHeel rise on forefoot, 3 sets, 10 reps, controlled ascent, slow descent Lateral Jumps with ReboundLateral jumps with rebound, 3 sets, 8 repetitions per side Maintained dorsiflexion of the ankleMaintained dorsiflexion of the ankle, 3 sets, hold for 10 seconds, 5 repetitions per foot Maintained Plantar FlexionMaintained plantar flexion, 3 sets, hold 10 seconds, 5 repetitions per foot Plantar Flexion Mobilization with OverpressurePlantar flexion mobilization with overpressure, 3 sets, 10 repetitions, manual self-overpressure Seated Ankle PumpingSeated ankle pumping, 3 sets, 15 repetitions Seated Plantar Fascia StretchSeated plantar fascia stretch, 3 sets, hold for 30 seconds Single-leg Balance on Airex CushionSingle-leg balance on Airex cushion, 3 sets, hold 30 seconds per foot Single-leg hopping with weightSingle-leg hopping with weight, 3 sets, 8 repetitions per leg, 2 kg dumbbells in each hand Slow Tandem WalkingTandem walking, 3 repetitions over 5 meters, slow pace Toe Flexion (excluding Hallux)Toe flexion (excluding hallux), 3 sets, 12 repetitions, controlled maximum range Toe Flexion and ExtensionToe flexion and extension, 3 sets, 12 repetitions, controlled maximum range Unilateral Counter JumpUnilateral counter jump, 3 sets, 8 repetitions per leg, movement control Walking on a Stick for Foot and Ankle MobilityWalking on a stick, 2 sets, 10 repetitions

Alternating inside/outside foot placements on ladderAlternating inside/outside foot placements on ladder, 3 sets, 10 repetitions Alternating Unilateral Forward Jumps with ReboundAlternating unilateral forward jumps with rebound, 3 sets, 8 repetitions per leg Alternating Unipedal Jumps with ReboundAlternating unipedal jumps with rebound, 3 sets, 8 repetitions per leg Alternating Unipodal Jumps in PlaceAlternating unipodal jumps in place, 3 sets, 12 repetitions per leg Ankle Proprioception on BallAnkle proprioception on ball, 3 sets, 30 seconds per foot Anterior-posterior foot circumduction exerciseAnterior-posterior foot circumduction, 3 sets, 8 repetitions Balance on unstable platform with forward/backward supportBalance on unstable platform, forward/backward support, 3 sets, 30 seconds Bipodal reception in proprioceptionBipodal proprioception landing, 3 sets, 8 repetitions Bosu balance with reflex ball catchBosu balance with reflex ball catch, 3 sets, 8 catches per leg Bosu Stability with Ball ControlBosu stability with ball control, 3 sets, 45 seconds each Continuous Forward JumpsContinuous forward jumps, 3 sets, 8 repetitions, movement control Controlled Bipodal Counter JumpCounter jump bipodal, 3 sets, 8 repetitions, controlled execution Controlled Bipodal HoppingBipodal hopping, 3 sets, 20 repetitions, controlled execution Controlled Forefoot RockingForefoot rocking, 3 sets, 12 repetitions, slow and controlled movement Controlled Forward Bipodal JumpForward bipodal jump, 3 sets, 8 repetitions, movement control Controlled jumps on trampolineControlled jumps on trampoline, 3 sets, 20 jumps Controlled Lateral JumpsLateral jumps, 3 sets, 12 repetitions, controlled amplitude Controlled Single-Leg HoppingSingle-leg hopping, 3 sets, 15 repetitions per foot, controlled rhythm Controlled Single-Leg JumpSingle-leg jump, 3 sets, 8 repetitions per leg, movement control Controlled Unipodal JumpsControlled unipodal jumps, 3 sets, 8 repetitions per leg, 30 seconds rest between sets Controlled Unipodal Lateral JumpControlled unipodal lateral jump, 3 sets, 8 repetitions per side Controlled Unipodal RehabilitationUnipodal rehabilitation, 3 sets, 10 repetitions per leg, slow control Crossed Unipodal JumpsCrossed unipodal jumps, 3 sets, 10 repetitions per foot, controlled amplitude Diamond Support Exercise with ConesDiamond support exercise with cones, 3 sets, 5 complete turns Dorsiflexion Foot Position ControlDorsiflexion foot positioning control, 3 sets, 10 repetitions, slow and controlled movement Double forward / single backward steps with ladderDouble forward / single backward steps with ladder, 3 sets, 10 repetitions Explosive Stance with StabilizationExplosive stance with stabilization, 3 sets, 8 repetitions per leg, 2-second rest in stabilization Forefoot/Hindfoot RockingForefoot/hindfoot rocking, 3 sets, 12 repetitions Forward Jump Control for Foot and Ankle Motor ControlForward jump, 3 sets, 8 repetitions, movement control with each jump Forward lunge on Airex cushion with weight transfer under the legForward lunge on Airex cushion with weight transfer under the leg, 3 sets, 8 passes per leg Forward, backward, and lateral stepping with rhythm ladderForward, backward, and lateral stepping with rhythm ladder, 3 sets, 30 seconds per direction Forward/Backward Support with Floor LadderForward/backward support with floor ladder, 3 sets, 20 seconds each Heel Rise StabilizationHeel rise stabilization, 3 sets, 10 repetitions, hold 5 seconds each time Inclined Plane Jump Landing in PronationInclined plane jump landing in pronation, 3 sets, 8 repetitions Inclined plane load with foot in dorsiflexionInclined plane weight-bearing, foot in dorsiflexion, 3 sets, 10 repetitions, controlled movement Inclined plane load with foot in plantar flexionInclined plane load, foot in plantar flexion, 3 sets, 10 repetitions Inclined plane load with foot in supinationInclined plane load with foot in supination, 3 sets, 8 repetitions, slow controlled movement Inclined Surface Jump Landing with Dorsiflexion of the FootInclined surface jump landing, 3 sets, 8 repetitions, focus on dorsiflexion of the foot Jump landing with destabilizationJump landing with destabilization, 3 sets, 8 repetitions Jump landing with rebound and 180° rotation over an obstacleJump landing with 180° rebound over obstacle, 3 sets, 6 repetitions Jump onto step with lunge landingJump onto step with lunge landing, 3 sets, 8 repetitions per leg, movement control Jump reception with rebound and destabilization using kettlebellJump reception with rebound and destabilization using kettlebell, 3 sets, 8 repetitions Lateral mirror stepsLateral mirror steps, 3 sets, 10 lateral movements Lateral support on ladder for foot and ankle motor controlLateral support on ladder, 3 sets, 10 lateral crossings, controlled movement Lateral supports with floor ladderLateral supports with ladder, 3 sets, 10 repetitions Multidirectional single-leg jumps with BlazepodMultidirectional single-leg jumps with Blazepod, 3 sets, 8 jumps per direction Postural Control on TrampolinePostural control on trampoline, 3 sets, 30 seconds per leg Postural control with plantar flexionPostural control with plantar flexion, 3 sets, 10 repetitions, slow and controlled execution Progressive Forefoot LoadingForefoot loading, 3 sets, 10 repetitions, movement control, progressive weight transfer onto the forefoot Proprioception on trampoline with ballProprioception on trampoline with ball, 3 sets, 45 seconds Proprioception Y-shape on Airex under the heelY-shape proprioception on Airex under the heel, 3 sets, 30 seconds per leg Proprioceptive jumps on BosuProprioceptive jumps on Bosu, 3 sets, 8 repetitions Proprioceptive jumps on trampolineProprioceptive jumps on trampoline, 3 sets, 15 jumps, movement control Proprioceptive Sprint with Arm MovementProprioception sprint with arm movement, 3 sets, 30 seconds, rest 30 seconds Single-leg balance with anterior/posterior destabilization using weighted elastic bandSingle-leg balance with anterior/posterior destabilization using weighted elastic band, 3 sets, 30 seconds per leg Single-leg balance with lateral destabilization using weighted elasticSingle-leg balance with lateral destabilization using weighted elastic, 3 sets, hold for 30 seconds per leg Single-leg balance with reversed cervical rotationSingle-leg balance with reversed cervical rotation, 3 sets, 30 seconds per foot Single-leg balance with weighted elastic destabilizationSingle-leg balance with weighted elastic destabilization, 3 sets, 30 seconds per leg Single-leg Landing for Foot and Ankle ProprioceptionSingle-leg landing for proprioception, 3 sets, 8 repetitions per leg Single-leg proprioception on Airex cushion with ballSingle-leg proprioception on Airex cushion with ball, 3 sets, 30 seconds per leg Single-leg proprioception on Airex with BlazepodSingle-leg proprioception on Airex with Blazepod, 3 sets, 30 seconds per leg Single-leg proprioception on Airex with Blazepod and physiotherapist passesSingle-leg proprioception on Airex with Blazepod and physiotherapist passes, 3 sets of 45 seconds per leg Single-leg proprioception on BosuSingle-leg proprioception on Bosu, 3 sets, hold 30 seconds per foot Single-leg proprioception with ballSingle-leg proprioception with ball, 3 sets, hold 30 seconds per foot Single-leg proprioception with ball transferSingle-leg proprioception with ball, passing the ball from one hand to the other, 3 sets of 30 seconds per leg Single-leg reception after destabilizationSingle-leg reception after destabilization, 3 sets, 8 repetitions per leg Single-leg StabilizationSingle-leg stabilization, 3 sets, hold for 30 seconds per foot Single-leg stabilization with resistance bandSingle-leg stabilization with resistance band, 3 sets, hold 30 seconds per leg Single-leg stance for foot and ankle motor controlSingle-leg stance, 3 sets, hold 30 seconds per foot Standing Dorsiflexion Ankle StabilizationStanding dorsiflexion ankle stabilization, 3 sets, hold for 20 seconds Supported Unipodal StanceSupported unipodal stance, 3 sets, 30 seconds per leg, with light support Toe Landing on StepToe landing on a step, 3 sets, 8 repetitions Unilateral ankle proprioception balance with trunk rotationUnilateral ankle proprioception balance with trunk rotation, 3 sets, 8 rotations per side Unilateral stabilization with head rotationUnilateral stabilization with head rotation, 3 sets, 30 seconds per leg Unipodal proprioception on Airex with kettlebell transfer from one hand to the otherUnipodal proprioception on Airex with kettlebell, hand-to-hand transfer, 3 sets of 30 seconds per leg Unstable Surface Backward JumpUnstable surface backward jump, 3 sets, 8 repetitions Unstable Surface JumpsUnstable surface jumps, 3 sets, 8 repetitions Walking on trampoline for foot and ankle motor controlTrampoline walking, 3 sets, 1 minute each

Calf Self-StretchCalf self-stretch, 3 sets, hold 30 seconds per leg Calf stretch against a wallCalf stretch against a wall, 3 sets, hold 30 seconds per leg Calf stretch focusing on the medial edge of the footCalf stretch with emphasis on the medial foot edge, 3 sets, hold 30 seconds per side Calf stretch with towelCalf stretch with towel, 3 sets, hold 30 seconds per side Calf Triceps Stretch with Increased DorsiflexionCalf triceps stretch with enhanced dorsiflexion, 3 sets, hold for 30 seconds per leg Dorsal Flexor Stretch of the FootDorsal flexor stretch of the foot, 3 sets, hold for 30 seconds per foot Dynamic Achilles and Plantar Fascia StretchDynamic Achilles and plantar fascia stretch, 3 sets, 10 repetitions per foot Gastrocnemius StretchGastrocnemius stretch, 3 sets, hold 30 seconds per leg Plantar Flexion Stretch of the FootPlantar flexion stretch, 3 sets, hold 20 seconds per foot Seated Calf StretchSeated calf stretch, 3 sets, hold 30 seconds per leg Seated Toe StretchSeated toe stretch, 3 sets, hold for 20 seconds Self-massage of the plantar arch with a ballSelf-massage of the plantar arch with a ball, 2 minutes per foot in sitting position Single-leg Calf Stretch on Inclined PlaneSingle-leg calf stretch on inclined plane, 3 sets, hold 30 seconds per leg Toe Extensor StretchToe extensor stretch, 3 sets, hold 30 seconds Toe Flexor StretchToe flexor stretch, 3 sets, hold for 30 seconds

Backward tandem walkingBackward tandem walking, 3 sets, 10 slow steps Dynamic Unipodal StabilizationDynamic unipodal stabilization, 3 sets, 30 seconds per leg Lateral support on BosuLateral support on Bosu, 3 sets, 8 repetitions per side Single Leg Balance on Foam CushionSingle Leg Balance on Foam Cushion, 3 sets, hold 30 seconds per leg Single Leg Balance with Head RotationSingle leg balance with head rotation, 3 sets, hold 30 seconds per side Single-leg Balance on Airex Cushion with BallSingle-leg balance on Airex cushion with ball, 3 sets, hold for 30 seconds, throw and catch the ball Single-leg balance with ball tossSingle-leg balance with ball toss, 3 sets, 8 throws per foot Single-leg balance with eyes closedSingle-leg balance with eyes closed, 3 sets, hold for 20 seconds per leg Single-leg destabilization balance exerciseSingle-leg destabilization balance exercise, 3 sets, 8 repetitions per leg Single-leg Forward-Backward RockingSingle-leg forward-backward rocking, 3 sets, 12 repetitions per foot Single-leg jump with visual feedback stabilizationSingle-leg jump with visual feedback stabilization, 3 sets, 6 repetitions per leg Single-leg jumps on trampolineSingle-leg jumps on trampoline, 3 sets, 10 repetitions per foot Single-leg lateral jump landing over obstaclesSingle-leg lateral jump landing over obstacles, 3 sets, 8 repetitions per side Single-leg proprioception on unstable cushionSingle-leg proprioception on unstable cushion, 3 sets, hold for 30 seconds per foot Single-leg Y proprioception exerciseSingle-leg Y proprioception exercise, 3 sets, 5 repetitions per leg Tandem walking with hip flexionTandem walking with hip flexion, 3 sets, 10 steps forward and backward

Calf self-massage with ballCalf self-massage with ball, 2 minutes per calf Calf self-massage with foam rollerCalf self-massage with foam roller, 2 minutes per leg Self-massage of the medial edge of the foot with a ballSelf-massage of the medial edge of the foot with a ball, 2 sets, 1 minute per foot