1. Presented to you by Gen-Fit
Ankle Workout 1
Presented to you by Gen-Fit
This Ankle Workout specifies in strenghtening the muscles around the ankle joint. It is best to use this workout plan after reading the book `Body-Balance´. In case you are not able to perfrom certain exercises, stop the workout and focus on relifing pain. The best methods are Ice Massage and the RICE method.

2. Dorsi/Plantarflexion
Perform the plantar/dorsiflexion for 60 seconds. After that rest for about 20 seconds and repeat the same thing for the same time. This exercise is essential for creating mobility and activating the muscle.
If you want to learn more about the exercise, check out the book ´Body Balance`

3. Ankle Rotation
Perform this exercise for 60 seconds. Rest up to 20 seconds and repeat the exercise. You simply rotate your foot clockwise and counter clockwise. It is a great exercise for improving range of motion. If you want to learn more about the exercise, check out the book`Body-Balance´

4. Calf Raises
Perform the calf raise for 60 seconds up to 3 times. Make sure you rest in between the sets for about 30 to 60 seconds. This exercise is essential for muscle strenghtening .
If you want to learn more about the exercise, check out the book `Body-Balance`

5. Walking on toes
Walking on toes is similar to the calf raises. It is strenghtening the same muscles. Perform the exercise twice for 20 to 30 seconds. Rest in between the sets for 20 seconds.
If you want to learn more about the exercise, check out the book `Body-Balance`

6. Walking on heels
Walking on heels strenghtens the opposite muscles that have been used for walking on the toes. This creates an improved muscle balance. It also stretches the Achilles tendon. Perform the exercise twice for about 20 to 30 seconds. Rest in between for 20 seconds.
If you want to learn more about the exercise, check out the book ´Body-Balance`

7. Walking on outside of foot
Walking on outside of the foot stretches the muscles and tendons of the outside of the foot. Being able to walk on the side decreases the probability of ankle sprians. Perform this exercise 20 to 30 seconds twice. Rest in between for 20 seconds.
If you want to learn more about this exercise, check out the book `Body-Balance`

8. Walking on inside of foot
Walking on the inside of the foot balances the muscle strength and flexibility. Perform this exercise 20 to 30 seconds wice. Rest in between for up to 20 seconds.
If you want to learn more about the exercise, check out the book `Body-Balance´

9. Standing on one foot
This exercise improves the balance of the leg, especially the ankle. All the small muscles of the ankle are engaged in this exercise. Repeat the exercise twice each leg for 60 seconds. Rest 30 seconds in between.