Here are some stuff that I found for ankle strengthening.. I want to carry on dancing and other activities, like cycling, running etc. So I thought I had better make sure my ankle can take it.
http://www.csuchico.edu/~sbarker/injury/ankle/ankle_rehab.pdf
Extract - these can be done in office :
Anterior Tibialis Stretch
Sit in a chair and cross your right leg onto your
left thigh. Your malleolus, or ‘ankle bone’,
should be about 2 inches off your thigh. With
your left hand, grasp the top of your foot and
pull your foot towards your left side, making
sure movement occurs at the ankle joint. A
stretch should NEVER HURT! Attain a good,
pain free stretch and hold for 15 seconds then
switch and stretch left leg, repeat 4 times.
Toe Taps
Sit in chair. Begin with right foot. Keep heel on the ground. Raise toes up toward body, then
lower so toes touch ground. Perform 2 sets of 10 repetitions. Repeat toe taps for left foot.
Towel Scrunches
Sit in a chair and stretch a towel on the
floor in front of you. Begin with right foot
and keep heel on the ground and off towel.
Now, using your toes scrunch the towel
towards you. Scrunch the towel as far as
possible, then straighten and repeat a total
of 3 times. Switch to left foot and repeat.
(When exercise becomes easy, place a
book on the far end of the towel and then
scrunch.)
Ivy note - it actually hurts a bit for me to do this
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