The ankle is the most commonly injured joint in sport. Ankle sprains account for approximately 25 percent of all sports injuries, and Achilles tendinopathy affects up to 24 percent of distance runners at some point in their careers. Despite this prevalence, ankle strengthening is one of the most neglected components of both athletic training and injury rehabilitation programmes.
Isometric ankle exercises, where the ankle muscles contract against resistance without joint movement, are the most appropriate entry point for ankle strengthening after injury, the most effective pain management tool for Achilles tendinopathy, and a valuable complement to dynamic ankle training for athletic performance. They can be performed with minimal equipment, progressively loaded through simple modifications, and applied at the very early stages of rehabilitation when dynamic loading is too painful or too stressful for healing tissue.
This guide covers the complete isometric ankle exercise toolkit, organised by movement direction, with specific rehabilitation protocols for ankle sprains and Achilles tendinopathy and a complete programme for developing ankle strength in healthy athletes.
The Ankle Muscles and Their Functions
The ankle moves in four primary directions, each controlled by specific muscle groups:
Plantarflexion (pointing the foot downward): The gastrocnemius and soleus (collectively the calf muscles) are the primary plantarflexors. The Achilles tendon connects both muscles to the calcaneus (heel bone). The peroneals and tibialis posterior also contribute to plantarflexion. Plantarflexion is the primary propulsive action of running, jumping, and walking.
Dorsiflexion (pulling the foot upward): The tibialis anterior is the primary dorsiflexor, supported by the extensor digitorum longus and extensor hallucis longus. Dorsiflexion is essential for the loading phase of every running stride and for adequate squat mechanics. As covered in the strengthen tibialis anterior article on this site, tibialis anterior weakness is a primary contributor to shin splints.
Inversion (rolling the ankle inward): The tibialis anterior and tibialis posterior are the primary invertors. Excessive inversion combined with plantarflexion is the mechanism of the most common ankle sprain.
Eversion (rolling the ankle outward): The peroneals (peroneus longus, brevis, and tertius) are the primary evertors. Peroneal strength and neuromuscular response speed are the primary determinants of resistance to inversion ankle sprains.
Why Isometric Ankle Training Matters
Ankle sprain rehabilitation: Following an ankle sprain, the proprioceptive receptors in the ankle ligaments are damaged or destroyed. Restoring neuromuscular control of the ankle is as important as regaining strength. Isometric contractions activate the remaining proprioceptive network and begin the neuromuscular rehabilitation that reduces the risk of re-sprain.
Achilles tendinopathy management: As described in detail in the isometric exercises for legs article on this site, isometric loading of the calf and Achilles produces immediate pain relief through cortical inhibition mechanisms. The specific Achilles tendinopathy isometric protocol is covered in the calf section of this article.
Early rehabilitation loading: In the first 24 to 72 hours after an ankle sprain or other ankle injury, dynamic loading is typically too painful and too mechanically stressful for healing tissue. Isometric contractions at the ankle allow muscle activation and prevent disuse atrophy without stressing the injured ligaments or tendons.
Ankle instability: Chronic ankle instability (recurring ankle sprains from insufficient neuromuscular control) responds specifically to isometric and proprioceptive training. The peroneal isometric exercises in this guide are the primary intervention for developing the eversion strength and response speed that prevents re-sprain.
Athletic performance: Ankle plantarflexion isometric strength is directly relevant to running economy and jumping performance through its contribution to Achilles tendon stiffness and elastic energy return.
Isometric Plantarflexion Exercises
Isometric Calf Raise Hold
What it develops: Gastrocnemius and soleus isometric strength and endurance in the plantarflexed position.
How to do it:
- Stand on both feet with the heels on the floor
- Rise onto the balls of the feet
- Hold the raised position for the prescribed duration
- Lower slowly
Progressions:
- Bilateral isometric calf hold: 3 x 30 to 45 seconds
- Single-leg isometric calf hold: significantly more demanding, 3 x 20 to 30 seconds per leg
- Single-leg elevated isometric calf hold (standing on a step with the heel below the step level): full range plantarflexion hold, 3 x 20 seconds per leg
Achilles Tendinopathy Isometric Protocol
The most clinically important application of plantarflexion isometric training. As established by Dario Silbernagel and supported by subsequent research, isometric calf loading produces immediate pain relief in Achilles tendinopathy lasting 30 to 45 minutes after the session.
The protocol:
- Stand on one leg with the heel slightly raised (partial plantarflexion, not full toe raise)
- Maintain this position against bodyweight for 45 seconds at approximately 70 percent of maximum effort
- Rest for 2 minutes
- Repeat 5 times on the affected leg
- Perform once daily during the pain management phase of Achilles rehabilitation
Important considerations:
- The 70 percent effort level is significant: this should feel genuinely challenging, not a light hold
- The partial plantarflexion position (heel slightly raised rather than full toe rise) is specifically chosen to load the Achilles tendon at the angle most relevant to running ground contact mechanics
- This protocol is specifically for pain management and does not replace progressive tendon loading rehabilitation for structural resolution
Seated Isometric Plantarflexion (Against Band)
What it develops: Soleus-dominant plantarflexion (the seated position reduces gastrocnemius contribution because the knee is flexed, isolating the soleus more specifically).
How to do it:
- Sit on a chair with feet flat on the floor
- Loop a resistance band around the foot with the other end anchored in front
- Press the foot forward and downward against the band resistance
- Hold for 10 seconds
- Complete 3 sets of 10 contractions per foot
Why soleus isolation matters: The soleus has a higher proportion of slow-twitch muscle fibres than the gastrocnemius and is the primary calf muscle for sustained endurance activities. Isolating it through the seated position develops the specific endurance relevant to running economy.
Towel Toe Curl Hold
What it develops: Intrinsic foot muscle and toe flexor isometric strength alongside plantarflexion.
How to do it:
- Sit with feet flat on a smooth floor
- Place a towel under the toes
- Curl the toes to grip the towel
- Hold the grip for 10 seconds
- Complete 3 sets of 10 contractions per foot
Athletic relevance: The intrinsic foot muscles contribute significantly to the stiffness of the plantar arch during running push-off. Developing their isometric strength improves the efficiency of elastic energy transfer through the foot during each stride.
Isometric Dorsiflexion Exercises
Isometric Tibialis Anterior Hold (Against Resistance)
What it develops: Tibialis anterior strength through dorsiflexion resistance, the primary muscle responsible for ankle control during the swing phase of running and for shin splint prevention.
How to do it:
- Sit on a chair with feet flat on the floor
- Loop a resistance band around the top of the foot with the other end anchored behind you (or press the foot against the base of a fixed piece of furniture)
- Pull the foot upward against the resistance
- Hold for 10 seconds
- Complete 3 sets of 10 contractions per foot
Progression: Perform standing with the heel on the floor and the forefoot pressing upward against a resistance band looped around the top of the foot.
Shin splint prevention application: As covered in the strengthen tibialis anterior article on this site, tibialis anterior weakness combined with high running volumes is a primary contributor to shin splints. Isometric tibialis anterior training 3 times per week is a practical prevention strategy during mileage increases.
Wall Ankle Dorsiflexion Press
What it develops: Tibialis anterior isometric strength using a wall as resistance.
How to do it:
- Sit on the floor with legs extended and feet against a wall
- Press the tops of the feet into the wall (attempting to dorsiflex against the wall)
- Hold for 10 seconds
- Complete 3 sets of 10 contractions per foot
Alternatively: Stand with the heel pressed against a wall and press the forefoot upward against the wall resistance.
Isometric Dorsiflexion in Lunge (Ankle Mobility and Strength)
What it develops: Tibialis anterior strength in the dorsiflexed position most relevant to the ankle mobility demands of the squat and lunge.
How to do it:
- Set up in a lunge position with the front foot flat on the floor
- Drive the front knee forward over the toes (dorsiflexion)
- At the point where the heel is about to rise, hold the position for 10 seconds
- Return and repeat
- Complete 3 sets of 10 holds per side
Relevance to squat mechanics: Limited ankle dorsiflexion is the most common cause of heel rise during the squat. This exercise develops both the flexibility and the isometric strength of the dorsiflexors at the end of available range.
Isometric Eversion Exercises
Isometric Peroneal Hold (Against Band)
What it develops: Peroneus longus and brevis strength in the everted position, the primary resistance to inversion ankle sprain.
How to do it:
- Sit on a chair with feet flat on the floor
- Loop a resistance band around the outside of one foot with the other end anchored to the opposite side
- Press the foot outward against the band resistance (eversion)
- Hold for 10 seconds
- Complete 3 sets of 10 contractions per foot
Key cue: The movement should come from the ankle, not from rotating the entire leg. The knee should remain pointing forward throughout.
Ankle sprain rehabilitation relevance: After a lateral ankle sprain, the peroneal muscles are neurologically inhibited. Their response speed and strength are significantly reduced, which is why re-sprain rates are high after an initial ankle sprain. Isometric peroneal training directly rehabilitates this inhibition.
Isometric Eversion Against Wall
What it develops: Peroneal isometric strength using a wall as resistance.
How to do it:
- Stand beside a wall with the outside of the foot pressed against the wall base
- Press the outside of the foot into the wall as hard as possible (eversion against the wall)
- Hold for 10 seconds
- Complete 3 sets of 10 contractions per leg
Peroneal Isometric Hold in Plantarflexion
What it develops: Peroneal eversion strength specifically in the plantarflexed position, which is the ankle position at the moment of inversion ankle sprain (the ankle is typically plantarflexed and then excessively inverted).
How to do it:
- Sit with one leg crossed over the other
- Point the foot downward (plantarflexion)
- Press the foot outward (eversion) against a resistance band anchored from the inner side
- Hold for 10 seconds in this combined plantarflexion and eversion position
- Complete 3 sets of 10 contractions per foot
Why this position is critical for sprain prevention: Training the peroneals isometrically in the plantarflexed position specifically develops the strength at the exact position where ankle sprains occur. This is more specific to injury prevention than eversion training in the neutral ankle position.
Isometric Inversion Exercises
Isometric Tibialis Posterior Hold
What it develops: Tibialis posterior isometric strength, relevant to medial arch support and medial ankle stability.
How to do it:
- Sit with feet flat on the floor
- Loop a resistance band around the inside of one foot with the other end anchored to the outside
- Press the foot inward and downward against the band resistance (inversion and plantarflexion)
- Hold for 10 seconds
- Complete 3 sets of 10 contractions per foot
Relevance: Tibialis posterior weakness is associated with flat foot (pes planus), posterior tibial tendinopathy, and medial shin pain. Isometric strengthening is the appropriate early-stage intervention before progressive dynamic loading.
Inversion Against Wall
How to do it:
- Stand beside a wall with the inside of the foot pressed against the wall base
- Press the inside of the foot into the wall (inversion)
- Hold for 10 seconds
- Complete 3 sets per foot
Ankle Sprain Rehabilitation Protocol
This protocol follows the standard phases of ankle sprain rehabilitation, using isometric exercises in the early phase before progressing to dynamic exercises.
Phase 1: Acute (days 1 to 3 after injury)
Goals: Reduce swelling, maintain muscle activation, prevent disuse atrophy.
Exercises:
- Isometric plantarflexion (pressing foot into a firm surface): 3 x 10 x 5-second holds
- Isometric dorsiflexion (pulling foot upward against resistance): 3 x 10 x 5-second holds
- Isometric eversion (pressing foot outward against resistance): 3 x 10 x 5-second holds
- Isometric inversion (pressing foot inward against resistance): 3 x 10 x 5-second holds
All contractions at low intensity (30 to 40 percent maximum). Pain should not increase during or after exercise.
Phase 2: Subacute (days 4 to 14)
Goals: Restore full range of motion, develop peroneal strength, begin proprioceptive rehabilitation.
Exercises:
- Peroneal isometric hold in plantarflexion: 3 x 10 x 10-second holds at 60 to 70 percent maximum
- Isometric calf hold (bilateral): 3 x 30 seconds
- Isometric tibialis anterior hold: 3 x 10 x 10-second holds
- Single-leg balance (see the one-legged balance article on this site): 3 x 30 seconds
Phase 3: Functional (weeks 2 to 6)
Goals: Develop single-leg dynamic strength, restore full sport-specific function.
Exercises:
- Single-leg isometric calf hold: 3 x 20 seconds per leg
- Peroneal isometric hold in plantarflexion (higher intensity): 3 x 10 x 10-second holds at 80 percent maximum
- Single-leg balance on unstable surface: 3 x 30 seconds per leg
- Progress to dynamic exercises: single-leg calf raises, lateral hop and stick
Return-to-sport criteria:
- Pain-free full range of motion at the ankle
- Single-leg hop for distance symmetry index above 90 percent (see the one-leg jumping article on this site)
- Single-leg balance performance within 10 percent of the uninjured ankle
- Pain-free running and cutting at full speed
A Complete Isometric Ankle Programme for Athletes
Phase 1: Foundation (weeks 1 to 2)
Session A (3 times per week):
- Isometric calf hold (bilateral): 3 x 30 seconds
- Isometric tibialis anterior hold: 3 x 10 per foot
- Isometric peroneal hold (neutral position): 3 x 10 per foot
- Towel toe curl hold: 3 x 10 per foot
Session B (2 times per week):
- Single-leg balance: 3 x 30 seconds per leg
- Isometric lunge dorsiflexion hold: 3 x 10 per side
- Seated isometric plantarflexion (soleus): 3 x 10 per foot
- Peroneal isometric hold in plantarflexion: 3 x 10 per foot
Phase 2: Development (weeks 3 to 4)
Session A:
- Single-leg isometric calf hold: 3 x 20 to 30 seconds per leg
- Isometric tibialis anterior hold (higher resistance): 3 x 10 per foot
- Peroneal isometric hold in plantarflexion (higher intensity): 3 x 10 per foot
- Isometric tibialis posterior hold: 3 x 10 per foot
Session B:
- Single-leg balance on unstable surface: 3 x 30 seconds per leg
- Achilles tendinopathy isometric protocol (as maintenance): 3 x 45 seconds per leg
- Isometric lunge dorsiflexion hold (extended range): 3 x 10 per side
- Towel toe curl hold with progression (heavier towel): 3 x 10 per foot
Phase 3: Performance (weeks 5 to 6)
Session A:
- Single-leg isometric calf hold (elevated on step): 3 x 30 seconds per leg
- Peroneal isometric hold in plantarflexion (maximum effort): 3 x 10 per foot
- Isometric tibialis anterior hold (band): 3 x 10 per foot
- Begin introducing dynamic exercises (pogo jumps, single-leg calf raises)
Sport-Specific Isometric Ankle Applications
Runners:
Tibialis anterior isometric training prevents shin splints during mileage increases. Achilles tendinopathy isometric protocol manages Achilles pain during training. Single-leg isometric calf holds develop the plantarflexion endurance relevant to running economy.
Basketball and court sports:
Peroneal isometric training in plantarflexion is the most specific preventive exercise for lateral ankle sprains, which are endemic in court sports. The high frequency of cutting, landing, and direction change in these sports makes ankle stability a primary injury prevention priority.
Football and rugby:
Ankle taping and bracing are common in these sports but do not replace the neuromuscular control that isometric training develops. Peroneal strength and response speed are the primary determinants of intrinsic ankle stability during contact and cutting situations.
Gymnastics and dance:
The extreme ranges of ankle motion required in these disciplines make isometric strength at end range critical. Isometric plantarflexion holds at full pointe position and isometric dorsiflexion holds at the end of available range develop the stability of the ankle at the positions most frequently used and most vulnerable.
Climbers:
Foot placement on small holds requires significant isometric toe and foot muscle strength. Intrinsic foot muscle isometric exercises (towel toe curl, toe spread holds) are specific to the demands of smearing and edging footwork.
Frequently Asked Questions
How soon after an ankle sprain can I start isometric exercises?
Isometric exercises can begin within 24 to 48 hours of a lateral ankle sprain in most cases. The key criterion is that the contractions do not increase pain during or after the exercise. Begin at low intensity (30 to 40 percent maximum) in all four directions and progress as pain allows. Dynamic loading typically follows after 3 to 7 days depending on the severity of the sprain.
Will isometric ankle exercises prevent ankle sprains?
Isometric peroneal training, particularly in the plantarflexed position, develops the eversion strength that is the primary intrinsic protection against lateral ankle sprains. Research on ankle sprain prevention programmes consistently finds that neuromuscular training including isometric and balance exercises significantly reduces re-sprain rates. Isometric training alone is not sufficient: balance training and proprioceptive exercises are equally important components of a complete prevention programme.
Can isometric ankle exercises help with chronic ankle instability?
Yes. Chronic ankle instability (recurring sprains from insufficient neuromuscular control) specifically responds to the peroneal isometric exercises and proprioceptive training described in this guide. Research has found that structured neuromuscular training programmes reduce re-sprain rates in people with chronic ankle instability by 40 to 60 percent compared to no intervention.
How do isometric ankle exercises differ from ankle mobility exercises?
Isometric exercises develop strength at fixed positions without changing the joint angle. Mobility exercises move the ankle through its range of motion, improving the available range. Both are important for ankle health. Isometric exercises develop the muscular control of positions within the available range, while mobility exercises develop the range itself. For ankle rehabilitation, both are typically included from the early stages.
Should I do isometric ankle exercises before or after running?
Brief isometric ankle activation exercises (peroneal holds, tibialis anterior holds) are appropriate before running as a warm-up and neuromuscular activation tool. The Achilles tendinopathy protocol is typically performed before running to produce the pain relief window that allows training. Longer isometric ankle strengthening sessions are better performed after running to avoid the fatigue effects that might alter running mechanics.