Minimize Ankle Injuries with Strengthening Exercises

Ankle instability can result in injuries that prevent you from exercising, participating in athletic events, or even enjoying simple daily activities. There are specific exercises you can perform that are designed to strengthen your ankles and the muscles that help support the joint. Whether you jog, play sports, or simply suffer from ankle weakness, these strengthening exercises can help you maintain stability when done regularly.

Toe Raises

This exercise is designed to strengthen the muscles in your calf that provide support your ankles. A minimum of three sets of 10 reps should be performed. To perform a toe raise, stand with your feet together, then lift your body up so that you are standing on your toes. Control your calf muscles as you lower your feet back to the ground.

Heel and Toe Walks

In this strengthening exercise, instead of lifting up on your toes, tip back onto your heel. Be sure to stand near a wall so that you can support your balance. Walk forward on your heel, carefully lowering your foot back down until your toes touch the ground. Repeat for 30 steps, alternating feet.

Calf Stretches and Ankle Rolls

Sit in a chair with your feet on the floor. Straighten your leg out in front of you, then pull your toes back toward your body until you feel a stretch in the back of your calf. Proceed to gently rotate your foot clockwise and counterclockwise several times. Not only will this improve flexibility and strength, but it will keep your ligaments and tendons in good health.

Crane Exercise

One of the best ways to strengthen your ankle is to stand on one foot. Be sure to be near a wall or barre that you can reach in case you lose your balance. This is a simple exercise that can be done anywhere. Simply stand and lift one leg so that you are balanced on the other leg.

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