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Resistance bands
Bosu ball
Range of motion (passive, active, resisted)

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the bosu ball
range of motion active passive and resistance
the balance board

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bosu ball, rubber band, balance board

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Theraband exercise - plantar flexion/dorsi flexion

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Range of motion exercises, single leg exercises, and resistance band work.

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balance board
bosu ball
range of motion

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Bosu Ball
ROM(Range of Motion)
Balance Board

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the most effective way to rehabbing an ankle injury is the resistance band, bosu balls and a balance board

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balance board
resistance band
bosu ball

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There are three types of stretching which are static, dynamic, and ballistic stretching.
Pigeon Pose
Cobra Stretch
Iron Cross Stretch

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1. Towel Stretch 2. Dorsiflexion 3. Ankle ROM

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ice
whirlpool

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towel stretch
achilles soleus stretch
alphabet exercise

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Brisk
Running
swimming
cycling

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stimulating mechanoreceptors
back and forth oscillation of the joint in order to restore motion.

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Resistance bands
Bosu Ball
Range of motion exercises

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Ankle circles

Plantar flexion

Dorsiflexion

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Why ankle stretches matter

Feeling sore? A good stretch may be just what the doctor ordered. If you deal with ankle stiffness or pain, there are many stretches that can help. Taking time each day to work on your strength and flexibility can ease your discomfort and improve your range of motion.

If you're injured, you'll want to check with your doctor before starting anything new. Rest may be best, or there may be specific instructions you should follow until you're on the mend.

Before getting started, be sure to warm up. Try 5 to 10 minutes of low-impact exercise, like walking or riding an indoor bicycle.

You should also pay attention to any pain you experience while stretching. While you may feel sore from time to time, actual pain is something you should discuss with your doctor.

Ankle circles help with range of motion. You can do ankle circles from either a sitting or lying position:

1. Start by turning your ankle around slowly in circles to the left, then the right.

2. You may even find it easier to try drawing the alphabet in the air with your foot. Lead with your big toe.

3. Keep your movements small and focus on only use your foot and ankle, not your entire leg.

For circles, try doing 10 in each direction with each foot. If you're doing the alphabet, complete 2 sets of this exercise on each foot.

An Achilles stretch is a lot like a calf stretch you may already know how to do:

1. Start by standing near a wall or other support, like a chair, with your hands on the wall at eye level.

2. Place your left leg a step behind your right leg.

3. Keep your left heel on the floor and bend your right knee until you feel a stretch in your left leg.

4. Here's the trick: Bend your back knee bent slightly to stretch your Achilles tendon.

Hold this stretch for 15 to 30 seconds, repeating 2-4 times on each leg.

To do this:

1. Sit on the floor with your legs extended straight out in front of you.

2. Wrap a towel around your toes on both feet.

3. Pull back slightly until you start to feel a stretch at the very bottom of your feet and the back of your lower legs.

Aim to hold this stretch for 30 seconds and repeat it 3 times total.

You may also use a band or strap to help with stretches. As with the towel stretch, using a prop like this can help deepen the stretch.

To do an inward towel stretch:

1. Sit with your towel or band around your left foot.

2. Firmly hold each end of the towel with your hands.

3. Slowly turn your ankle inward, like you are facing the sole of your foot to the right.

4. Then pull up with the right-hand side of the towel to deepen the stretch.

5. Repeat on the other side.

To do an outward towel stretch:

1. Sit with your towel or band around your left foot.

2. Firmly hold each end of the towel with your hands.

3. This time, slowly turn your ankle outward, like you're facing the sole of your foot to the left.

4. Then pull up with the left-hand side of your towel to deepen the stretch.

5. Repeat on the other side.

Try holding these stretches for 30 seconds and repeat 3 times.

To dial up the tension in your stretch, you can move to a standing position:

1. To start, stand facing the wall or other support, like a chair, with one foot in front of you by around 12 inches.

2. Point your toes up.

3. Slowly lean forward until you feel the stretch in the back of your lower leg.

Hold this stretch for 30 seconds and then repeat on the other side. Do 3 rounds total.

Athletes often find themselves with tight calf (soleus) muscles. To stretch this deep muscle:

1. Stand a few feet away from a wall or other support, facing it.

2. Place one leg in back with your heel flat on the floor.

3. Your other leg can come forward toward the support.

4. Gently turn the foot on your injured leg inward toward the other foot.

5. Then slightly bend your front knee into the support until you feel a stretch in your injured leg.

Hold this stretch for 30 seconds and repeat 3 times.

To do this:

1. Sit comfortably with your left leg crossed over your right knee.

2. Hold your right foot with your hands.

3. Then use your right hand to bend your left toes and ankle downward, like you're pointing your toes.

4. You should feel this stretch on the front of your ankle and your foot.

Hold this stretch for 30 seconds and repeat on the other side.

You may want to try some yoga poses to help stretch your ankles. Chair Pose (utkatasana), for example, is a good choice for yogis of all levels:

1. Stand tall in tadasana. Inhale as your raise both of your arms overhead, palms inward.

2. As you exhale, bend both of your knees slightly, working toward getting your thighs parallel with the ground.

3. Your torso should make a right angle with the tops of your thighs.

Try holding this pose for 30 seconds to a full minute. To come out of it, inhale and straighten your knees.

Always consult with your doctor before starting any new exercises and stretches, especially if you've been injured or had recent surgery.

If you've had a recent injury or surgery, you may want to follow a dedicated strength and stretching routine for four to six weeks. Your doctor likely has specific exercises and suggestions you should follow during your recovery as well.

Otherwise, stretching your ankles may help with your range of motion and overall stiffness and soreness. Try to stretch regularly, or three to five days out of the week.

You can also speak with your doctor or physical therapist about other ways you might be able to improve your ankle strength and flexibility. A trained professional can tell you if you're doing these moves correctly. Proper form is important.

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Ankle Stretches: Strengthening, Flexibility, and More

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Why ankle stretches matter Feeling sore? A good stretch may be just what the doctor ordered. If you deal with ankle stiffness or pain, there are many stretches that can help. Taking time each day to work on your strength and flexibility can ease your discomfort and improve your range of motion.

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Heel Raise
Resisted ankle eversion
Balancing board

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Ice pack
Whirlpool
ice massage

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balance board
bosu ball
resistance band

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cobra stretch
foam rolling

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three types of stretching are ballistic stretching, static and dynamic

ankle circles
toe heel walks
lunges

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1. Plantar Flexion 2. Toe heel walks 3. Step with rotation

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Backpedal Jog
Heel-to-Toe Walk
cobra stretch

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Self massage
foam rolling
ball massage

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Standing calf stretch
Toe circles
Towel Stretch

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whirlpool

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ice pack
whirlpool
ice spray

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https://health.clevelandclinic.org/how-your-body-can-benefit-from-myofascial-release/

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Does your body always feel tight or sore? Are your neck, shoulders, back and even your head screaming for relief? If you've been looking for ways to ease the pain, myofascial release might be the answer.

Myo what?!?

We promise it's totally legit. If you've never heard of it, let's start with the basics. We'll allow chiropractor Chad Adams, DC, to explain.

"'Myo' is the shortened word for muscular tissue. 'Fascia' is a three-dimensional web of connective tissue that goes from the very superficial layers of muscular tissue to the very deep layers and all the way down to the bone," says Dr. Adams.

He describes it as part of the body's scaffolding. "It gives our bodies levers and fulcrums so we can move. If part of that system is compromised, we get less range of motion and less of an exchange of nutrition for the joints. We also increase our sensitivity to pain and increase our susceptibility to early onset of degeneration." So, that tight neck or those frequent muscle spasms could lead to substantial and dangerous conditions like stenosis down the road.

What is myofascial release?

Myofascial release is a hands-on approach to managing pain and discomfort. Now don't expect a gentle massage with aromatherapy and pan flute music. Instead, myofascial release can be an intense experience. During a session, a physical therapist, chiropractor or even massage therapist will massage, knead and gently stretch the muscles and fascia to work out knots. This bodywork technique also involves applying pressure to tight or sore areas to get them to relax. The pressure is applied with the therapist's hands, elbows or a massage tool like a foam roller or a ball. You might feel sore afterward, but when the soreness subsides, you'll feel a lot looser than you did before.

Parts of the body that could use myofascial release

This pain management technique is really good for parts of the body that are used a lot or in fixed positions for a long time. These areas include the:

Benefits of myofascial release

When done regularly, you can:

Improve your range of motion.

Reduce soreness and help assist the tissue recovery process.

Help the body relax overall.

Improve circulation.

Release tension, knots and even stress.

How to get started at home

If you're working from home, you're probably feeling the strain - and missing your office chair. The good news is, myofascial release can help if neck pain or tightness and headaches are getting the best of you. With a few simple techniques, you can ease the tension away right at home.

If you don't feel comfortable going the self-care route, you can always consult with a professional beforehand to learn how myofascial release works. You can start with a few sessions and then work with your physical therapist, chiropractor or massage therapist to develop a home regimen.

For those who want to take the self-care route, you can find tutorials online for basic myofascial release techniques that you can do at home. For example, here is a helpful video from chiropractor Andrew Bang, DC, that gives you a better idea of what you can do to alleviate neck tension.

And if you've been carrying the weight of the world on your shoulders and need some relief, here is Dr. Adams demonstrating some myofascial release techniques for shoulder pain.

Consistency is key

Myofascial release isn't the kind of thing that you can do casually. Dr. Adams emphasizes if you want the results to last, you have to do it every day.

"I do something every day whether I have pain or not. I scan every single joint of my body in as little as five minutes. And if I find that I have a couple of areas that are problematic, that's what I focus on for that particular day."

You might get started at home and think that you're not really making a difference, but Dr. Adams stresses that it's important to keep your routine going.

"My biggest recommendation is to be consistent, even if it's only a couple of minutes a day. It will make a drastic difference in the long term."

And once again, it's going to be intense

In order to ease tightness or pain, you're going to have to find the source. Dr. Adams recommends finding spots that are very tender and staying there for as long as it takes for those spots to release or loosen up. That time could be anywhere from two to five minutes.

"People will just jump on top of a foam roller, roll around for a couple of seconds and think they've gotten everything. But it really takes time and intention. So, when you find a place that has some tension or tightness, or it feels like, 'Oh my gosh, that's the spot,' stay there. You might have found the epicenter. And you might discover that the other spots around it will actually release or ease up after you've addressed the main problem."

Recognize when you should back off

Myofascial release is not a competitive sport. You have nothing to prove to anyone and it isn't about how much pain you can stand before you pass out. Instead of going all-in with the strongest tool you can find, start with something like a tennis ball and use it to gently roll out your muscles or to apply pressure to tight spots. If you don't feel like the pressure is enough, try using a lacrosse ball. You can experiment and adjust accordingly. Whatever you do, don't burn your money on expensive massage gadgets. Dr. Adams says you can get major relief from items that are less than $20.

If you feel sharp, shooting pain that doesn't ease up while doing myofascial release at home, stop. At that point, contact a professional.

You'll also want to avoid doing it if you're on blood thinners or have the following:

An underlying tumor.

A metabolic condition.

Open wounds.

Weak/broken bones or fractures.

Deep vein issues.

Dr. Adams stresses if you sense something is wrong or your pain isn't getting any better, talk to a healthcare provider.

"You have to trust your intuition. For example, if it's a chronic shoulder injury and you've tried a couple of things and nothing's improved, you need to seek out a professional."

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How Your Body Can Benefit from Myofascial Release - Health Essentials from Cleveland Clinic

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Does your body always feel tight or sore? Are your neck, shoulders, back and even your head screaming for relief? If you've been looking for ways to ease the pain, myofascial release might be the answer. Myo what?!? We promise it's totally legit. If you've never heard of it, let's start with the basics.

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ankle circles
single leg balance
toe heel walks

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Tennis Ball
Roller
Stretching

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How To Stretch & Myofascial Release: Foot, Ankle, and Calf

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heel raise
towel scrunches
standing calf stretch

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physical therapy guru- ankle towel stretch

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lunges, cobra stretch, ankle circles

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Ball massage or Stretching

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Myofascial Release for Your Ankles - RAD Roller Basics

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Resistance Bands
Bosu Ball
Balance Board

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running
cycling
jumping rope
walking

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1. Whirlpool 2. Ice massage 3. Ice Pack

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plantarflexion
dorsiflexion
toe walks

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roller

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Balance Yourself
Build Up Ankle Strength
Improve Flexibility
Brace for It

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Tennis Ball
Stretching
Foam rolling

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Heel cord stretch
Ball roll
Towel stretch

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After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

Strength: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Keeping these muscles strong can relieve foot and ankle pain and prevent further injury.

Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.

Target Muscles: The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet. These include:

Gastrocnemius-soleus complex (calf)

Anterior tibialis (shin)

Posterior tibialis (center of calf)

Peroneus longus (outside of lower calf)

Peroneus brevis (outside of lower calf)

Soleus (calf)

Dorsiflexors (ankle)

Plantar flexors (ankle)

Invertors (ankle)

Evertors (ankle)

Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. Performing the exercises three to five days a week will maintain strength and range of motion in your foot and ankle.

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Foot and Ankle Conditioning Program - OrthoInfo - AAOS

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After a foot or ankle injury or surgery, a rehabilitation exercise program will help you return to daily activities. Talk to your doctor or physical therapist about which foot and ankle exercises will best help you meet your rehabilitation goals.

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ROM
heel raise
standing calf stretch

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walking slowly on a treadmill
jump rope
jogging

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tennis ball
example, plantar fascia (bottom of the foot) is very painful. Sit in a chair, and roll the tennis ball

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whirlpool

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Heel slide
Knee stabilization (facing door)
Prone knee bend

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stretches or joint mobilizations that will aid in the recovery of your athlete? - Bing

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Find high-quality images, photos, and animated GIFS with Bing Images

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ankle sprains
taping the ankle

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game ready compression ice
whirlpool ice bath

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Whirlpool
Ice massage

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Taping of the ankle

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ice pack can reduce inflammation
after at least 3 days a heat pack

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Balance yourself
Improve flexibility
Build up ankle sprain
Progressive activity
brace for IT

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wrap ankle

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Ice bath
Game ready
Ice massage

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Running.

Jogging or jogging in place.

Burpees.

Bear crawls.

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Whirlpool bath Therapy
Ice

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1. Jumping rope 2. Running 3. Swimming

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Jump Rope
Treadmill walk slowly
Swimming

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running, jump rope, cycling

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whirlpool
then heat pack after 3 days

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cycling
walking
swimming
stair climbing
jump rope

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self massage
foam rolling
ball massage
tennis ball
stretching

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whirlpool
ice pack
or any cool/ cold compress

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Ankle Wrap

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ROM ( range of motion )
Balancing Board
Resistance Band

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walking
running
using a stationary bike

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running
swimming
bike cycle

# data[].attributes.body
ice pack
whirl pool
ice massage

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Running
swimming
Hiking

# data[].attributes.body
resistance band
range of motion
bosu balls

# data[].attributes.body
roller
stretching
tennis ball

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pigeon pose
cobra stretch

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strengthen the ankle
stabilize the ankle
improve flexibility

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Bike
Jump Rope
Walk

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Backpedal Jog.

Walking Knee to Chest.

Lunge Walk with Twist.

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Swimming
Aquabiking
AlterG treadmill

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stretch ankles to keep them flexible
tape ankles
always warm up before doing any type of physical activity

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ankle taping
build ankle strength

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Ankle roller

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Ankle tape
Work on ankle flexibility
Ankle Brace

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Treadmill
Swimming
Biking

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wrap the ankle
balance ankle
improve flexibility

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Ankle Tape
Proprioceptive Training

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Barnes Method

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RICE
ice packs

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Anke Brace
Ankle tape

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ankle taped
stretch out your ankle regularly
work on the flexibility of both of your ankles

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Message
Knead
Gently stretch muscles and fascia

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Wrap Ankle
Stretch regularly
Ankle Brace

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tennis ball
streching

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roller
tennis ball

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stretching
foam roller
resistance band
self message/message from another person

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ankle taping

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Game Ready

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towel stretch
standing calf stretch
one leg balance

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ankle circles
cross leg ankle stretch
Achilles stretch

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walking/jogging
swimming
stationary biking
rope slam