Workout of the week, focusing on ankle and calf strength.
1) Standing calf raises. Standing with feet hip width apart, push onto the balls of your feet for a one count. Weight should come straight down through the foot, make sure your weight is not only over the smaller toes. Lower down for a 5 count. Repeat 10 times.
2) With a resistance band, wrap it around the base of your foot and get in a good flex, hold 30 seconds to stretch the calves, then push against extension (hold band so you have resistance) for 30 seconds. Rest, then repeat 3-5 times