Table. 1.
Table. 1.
Ankle Strengthening Exercise Program Using Bosu® Ball
| Exercise (time) | Program | Detail | Intensity |
|---|---|---|---|
| Warm-up (5 min) | Stretching | Tibialis anterior Gastrocnemius Soleus | 10s, 5times, 3set |
| Main exercise (20min) | Squat |  |
1-2 weeks: 10 times, 3 set 3-4 weeks: 12 times, 3 set |
| Lunge |  |
1-2 weeks: 10 times, 3 set (Each limb 5 times) 3-4 weeks: 12 times, 3 set (Each limb 6 times) |
|
| Toe up |  |
1-2 weeks: 1 time, 3 set (Maintain 30s) Rest 1 min 3-4 weeks: 2 times, 3 set (Maintain 20s) Rest 1 min |
|
| Heel up |  |
1-2 weeks: 1 time, 3 set (Maintain 30s) Rest 1 min 3-4 weeks: 2 times, 3set (Maintain 20s) Rest 1 min |
|
| Cool-down (5min) | Stretching | Tibialis anterior Gastrocnemius Soleus | 10s, 5times, 3set |
J Korean Soc Phys Med 2022;17:69-77 https://doi.org/10.13066/kspm.2022.17.3.69 
© 2022 J Korean Soc Phys Med