Step 1: Make it a Trigger
The first and most important thing to do when you get your Ankle Plus is to put it near a place you sit down often. This could be in front of your couch by the TV or the chair at your desk or kitchen table. Doing this will help the Ankle Plus serve as a trigger for you, reminding you to do your ankle exercises. In our experience, the ankle exercises quickly become habitual, and in no time you hardly even notice you are doing them. That is, of course, until you step onto the field, mountain, court, etc. and feel the difference that strong ankles make!
Step 2: Do The Exercises
Inversion Exercise
- Purpose
- Targets inside of ankle
- Protects against inward ankle rolls
- Technique
- Place the ball of your foot at the center of band
- Rotate foot inwards and downwards
- KEEP YOUR KNEE STILL!
Eversion Exercise
- Purpose
- Targets outside of ankle
- Protects against outward ankle rolls
- Technique
- Place the ball of your foot at the center of band
- Rotate foot outwards and upwards
- KEEP YOUR KNEE STILL!
Dorsiflexion Exercise
- Purpose
- Targets top of ankle
- Protects against shin splints and increases functional mobility
- Technique
- Place foot so your toes are at the edge of the band
- Move your Ankle Plus farther away to increase range of motion
- Pull your foot up, curling your toes back towards you
Attaching Your Bands
- Insert band attachment through the slit from the outside
- Pull band across the open end of your Ankle Plus and insert the other end of the band identically.
