Our ankles help us perform our favorite activities such as running, jumping, dancing and even walking. Imagine doing all those things with a weak ankle that exposes you to injury?
We all have heard time and time again that prevention is better than finding a cure. Taking the initiative to strengthen your ankles is the first step to avoid and prevent injuries, especially as you age.
Best Exercises to Strengthen Weak Ankles
Don’t let weak ankles slow you down, take precaution to strengthen them and avoid unnecessary ankle rolls and sprains.
1. Calf Raises
Calf raises will strengthen the muscles in your lower leg and foot.
Directions:
- Start by standing with your legs hip-width distance apart.
- Lift your legs to stand on your toes and hold for 1 second.
- Lower down and lift up again.
- Repeat for 15 reps.
2. Ankle Circles
Promote strength in your ankles and improve the stability of the surrounding joints with ankle circles.
Directions:
- Start by sitting on a chair or bench and extend your right leg out, keeping your knee straight.
- Rotate your right foot and ankle clockwise for 10 seconds and rest for 5 seconds.
- Lift and rotate anti-clockwise for 10 seconds.
- Switch legs to perform ankle circles using the left leg to even out the sides.
- Repeat 3 sets of ankle circles on each leg.
3. Achilles Stretches
Improve the flexibility of your Achilles tendon and avoid injury in the future.
Directions:
- Start by standing hip-width distance apart and step your left leg back.
- Keeping your left leg straight, shift your weight on your heel and push your hips forward while simultaneously bending the front right knee.
- Hold this position for about 20 seconds and repeat by placing the right leg back.
4. Single-Leg Balances
Improve your overall balance and boost ankle strength by balancing on one leg.
Directions:
- Place your hands on your hips and stand on one leg.
- Keep your gaze at a neutral position and balance on your leg for 30 seconds.
- Switch legs and repeat on the other leg for 30 seconds.
5. Heel Walks
Heel walks strengthen your calves and stretch the muscles surrounding your foot.
Directions:
- Start by balancing on your heels.
- Once you are ready, try to walk across the room back and forth for 60 seconds.
6. Lunges
Lunges improve your balance and increase stability and strength in the lower body.
Directions:
- Stand with your feet hip-width distance apart and place your hands on your hips.
- Step your right leg out and bend your right knee to stack it above your right ankle. Your left leg can have a slight bend in the knee.
- Next, step your left leg out in front to lunge forward.
- Repeat for 60 seconds.
7. Hopping
A simple yet effective exercise that gets your heart rate up and strengthens your ankles.
Directions:
- Stand on your right leg and simply hop forward and backward for about 30 seconds.
- Switch your leg and hop on your left leg for 30 seconds.
- Repeat for 10 reps.
As you work on building your ankle strength, having a strong core will further support your ankles, therefore, make sure to complement your ankle exercises with regular core workouts.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
Hensley, L. (2018, May 25). 4 Exercises to Strengthen Weak Ankles. Retrieved from https://aaptiv.com/magazine/strengthen-weak-ankles
P. (2015, September 22). 5 Ways to Strengthen Weak Ankles. Retrieved from https://www.active.com/fitness/articles/5-ways-to-strengthen-weak-ankles
