Ankle strength 101: 5 exercises to get you started
What's the story
A strong and stable ankle is key to maintaining balance and avoiding injuries, particularly for athletes and those with active lifestyles. By strengthening the muscles surrounding the ankle, you can provide better support and minimize the risk of sprains. This article details five effective exercises specifically designed to build ankle strength, ultimately enhancing overall stability. These exercises are easy to perform, can be integrated into any fitness regimen, and do not require special equipment.
Heel raises
Heel raises for ankle strength
Heel raises are a simple but effective exercise for strengthening the calf muscles, which are crucial for ankle stability. To do this exercise, stand with your feet hip-width apart, then slowly raise your heels off the ground until you're standing on your toes. Pause for a moment, then lower yourself back down. By repeating this motion, you can build strength in your calves and ankles, improving your balance.
Toe walking
Toe walking enhances balance
Toe walking simply requires you to walk on your toes for short distances, which strengthens the muscles in your feet and ankles. This exercise enhances balance by targeting smaller, stabilizing muscles that are often neglected in regular workouts. Begin by walking on your toes for approximately ten meters, and progressively increase the distance as you become more comfortable.
Ankle circles
Ankle circles improve flexibility
Ankle circles can significantly improve flexibility and range of motion in the ankle joint. Simply sit or stand with one leg raised slightly off the ground, and rotate your foot in circular motions clockwise and counterclockwise. Doing ten circles in each direction can help reduce tightness around the joint and build strength in the surrounding muscles.
Resistance band
Resistance band exercises build strength
Resistance bands can be used to increase the intensity of ankle-strengthening exercises by offering additional resistance during movements such as dorsiflexion or plantarflexion exercises. By securing one end of a band underfoot and holding onto the other end with your hands, you can flex your foot upwards against the tension provided by the band and then lower it back down in a controlled manner. This exercise helps to build strength over time.
Single-leg balance
Single-leg balance challenges stability
Single-leg balance exercises not only test your proprioception—your body's sense of where it is in space—but also build strength in the stabilizing muscles around your ankles: Simply stand on one foot without using your other limbs for support, hold your posture as long as you can before switching sides, and with regular practice, you'll notice a significant improvement in your coordination over time.