Strengthening exercises 4. Main muscles worked: Plantar flexorsYou should feel this exercise at the top of your foot and toes, Equipment needed: 20 marbles (You may use cotton balls instead of marbles). Begin by lying on your back or standing. Make a loop out of a piece of elastic fitness band, and hold it in place, either with the leg of a table or chair, or with your other foot. Drive your weight through your heels. Sit with both feet flat and place a small towel on the floor in front of you. Tie a small loop at the end of a 3-foot elastic resistance band. A simple ankle strengthening exercise is ankle dorsiflexion the motion of bending your ankle up towards your shin. Keeping your heel fixed on But ankle stability doesn't just come from your musclesit also comes from your brain. Rotator Cuff and Shoulder Conditioning Program. Repeat three times for each leg for a total of two minutes a day. Keep hanging out on the floor, because our next stretch also requires you to lay down. Begin with the foot rotated toward the little toe. This exercise helps sportsmen to get better performance. But you can work to strengthen your ankle muscles and adjoining ligaments. Repeat the motion 10 times in a row. Marble Pickup Repetitions 20 Days per week Daily Main muscles worked: Plantar flexors You should feel this exercise at the top of your foot and toes Equipment needed: 20 marbles (You may use cotton balls instead of marbles) Step-by-step directions Sit with both feet flat and place 20 marbles on the floor in front of you. Tip Sit up tall and keep your legs straight. Youll want to strengthen these muscles in a few different ways. Repeat until you have picked up all the marbles. 2-3 times a day. This is called ankle dorsiflexion. Note: one cone will require you to reach diagonally behind you and another will require you to reach diagonally in front of the leg your balancing on. Using a resistive band can help increase your strength with a 4-way ankle exercise routine. Ankle range of motion 7. Hold a single leg balance for up to 30 seconds, using occasional support as needed. If youre deficient at the bottom, the joints and muscles in your knees and hips can weaken as well. To strengthen the soleus, try soleus presses. Stand with your feet hip-width apart, ideally at the edge of a step while holding the . Stand at a kitchen counter or table so that you can lightly touch the surface for stability. Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Each muscle contributes to both moving your ankle and stabilizing the ankle joint. : 3 sets x 1 min. Learn this exercise in Workout Trainer, the best free workout app for iOS & Android. Basically, its your brains ability to orient yourself in space. The gastrocnemius and soleus muscles are key muscles for propulsion and power. To move on to phase 3 of our sprained ankle exercises you must: It's estimated that ankle sprains account for 16-40% of all sports-related injuries. According to Travers, if you make alterations at your base (your feet and ankles) you will affect the rest of your joints. Here are some exercises for weak ankles to help increase your strength and mobility. Control is key. We may earn a commission through links on our site. Once again, stand on one leg with your knee slightly bent. To ensure that the program is safe and effective for you, it should be performed under your doctor's supervision. We do not endorse non-Cleveland Clinic products or services. All material on this website is protected by copyright. Talk to your doctor or physical therapist about the timing of strengthening exercises for the ankle. Bend the knee of your supporting leg. One of the greatest worries about a weak base is the effect it has on your knees and how much internal rotation it puts into the hip. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Single Leg Deadlift If youre able, try walking backward. What are ankle strengthening exercises? If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional. If you get to 20-25 and it is easy, increase the resistive band.Ankle Strengthening Exercises \u0026 Stretches:https://www.youtube.com/watch?v=g-iXYapbuqkDISCLAIMER: This video and any related comments are not medical advice. Keeping these muscles strong can relieve foot and ankle pain, prevent further injury, and promote lower limb health and stability. Do not ignore pain: You should not feel pain during an exercise. And that can take a toll. Whether your workout is based around squats, jumping, lunging, or running, you need to be steady on your feet. Wrap it around and pull the band towards you. Try not to let your ankles roll as you do this. This will help ward off injuries and improve your stability and mobility. Learn how to do this exercise: Ankle Release. So seriously, check with your healthcare professional before doing these techniques. Raise the heel of your affected foot as high as you can, then lower. To do this: Sit comfortably with your left leg crossed over your right knee. That, Travers explains, is why its important to dedicate time in your fitness routine to stretching and strengthening your ankles. Do the whole alphabet twice once for each leg once a day. Begin standing normally,. Using a shortened ankle strength exercise the ankle can be improved gradually, with progressively greater repetitions, numbers and resistance provided that it will not cause pain. Keeping both knees straight, lift one foot in the air, balancing on the affected leg. This website also contains material copyrighted by third parties. Slowly lower down to the ground before jumping straight up. Ankle strengthening exercises are designed to build strong and resilient muscles around the ankle. Continue until you feel discomfort or can't tilt it back any further. Hold this stretch for 30 seconds, then relax for 30 seconds. This is a simple 4-way ankle exercise with a resistive band. Key movement. If necessary, start with both legs and transition to your affected leg when able. Cleveland Clinic 1995-2022. This exercise will mobilise a stiff ankle joi. Begin by placing the center of the loop around the base of the big toe. Be sure to stay in control of the movement and go all the way onto your toes as long as this movement is pain free. Use your foot to write each letter of the alphabet in the air. Keep both heels flat on the floor and press your hips forward toward the wall. To do this exercise: Lie on your back and bring your heels in toward . While lying down on your back, point your foot forward like you would if somebody told you to point your toes. Ankle out It's important to strengthen the muscles that turn your ankle outwards. Your affected leg is straight and behind you, with the heel flat and the toes pointed in slightly. Just stand on one leg, with your stance leg slightly bent. .css-16fbwkt{display:block;font-family:GraphikBold,Helvetica,Arial,Sans-serif;font-weight:bold;margin-bottom:0;margin-top:0;-webkit-text-decoration:none;text-decoration:none;}@media (any-hover: hover){.css-16fbwkt:hover{color:link-hover;}}@media(max-width: 48rem){.css-16fbwkt{font-size:1.05rem;line-height:1.2;margin-bottom:0.25rem;}}@media(min-width: 40.625rem){.css-16fbwkt{font-size:1.28598rem;line-height:1.2;}}@media(min-width: 48rem){.css-16fbwkt{font-size:1.39461rem;line-height:1.2;margin-bottom:0.5rem;}}@media(min-width: 64rem){.css-16fbwkt{font-size:1.23488rem;line-height:1.3;}}Watch Martins Licis Train With Lifter Rauno Geinla, J.K. Simmons Is a Shredded Santa in New Movie, This Guy Ran a Mile Every Single Day for a Month, How Damian Lillard Made That Incredible Comeback, 9 Rowing Workouts That Burn Fat and Build Muscle, Watch This Guy Do Leg Day With Champion Strongman, 57 Perfect Gifts for the Fit Women In Your Life, Dave Bautista Looks Jacked on Set of 'Guardians 3'. While balancing on one foot, tap each cone gently as you make your way around the "star.". Repeat. Band Stretch Bending your ankle down and back is one repetition. This exercise is a slight modification of the SLS. Stretch your calves afterwards. Supine is a fancy way of saying lying on your back. Lay down and, using your ankle, arch your foot so that its pointing toward the ceiling. Hold the pose also known as plantarflexion for 30 seconds. Begin the same way, going up onto your toes. Target Muscles: The muscle groups of the lower leg are targeted in this conditioning program, as well as the tendons and ligaments that control movement in your feet. You may also complete this exercise while sitting in a chair. Just standing on one leg and practicing balance can build the coordination needed to prevent ankle injuries from happening or at least decrease their severity. About OrthoInfoEditorial Board Our ContributorsOur Subspecialty Partners Contact Us, Privacy PolicyTerms & Conditions Linking Policy AAOS Newsroom Find an Orthopaedist. #anklestrengthening #ankleexercises #anklesprainOur Barefoot Strength Programs: https://www.exercisinghealth.net/shopProducts we use and recommend: https://www.exercisinghealth.net/products-we-useAll our content \u0026 social media: Podcast:https://www.exercisinghealth.net/podcastInstagram:https://www.instagram.com/exercisinghealth/Website:https://www.exercisinghealth.netOther things mentioned in this video:Chapters: 0:00 Start0:27 The role of the foot and ankle complex1:10 Single leg balance exercises4:31 Impact absorption of the foot and ankle7:03 Ankle supination exercises9:03 The 6 best ankle strengthening exercisesContact us:[email protected] orDM on Instagram/Facebook.Content Disclosure: The information provided in this video is intended for educational purposes only. Policy. Maintain your balance for 20 seconds. Making this motion can help you regain the ability to walk normally again. Ankle sprains are one of the most common injuries, particularly in sports. Weak ankles are more susceptible to injury, no matter how old or fit you are. Policy. All Rights Reserved. Unique Calf Exercise | Lying Rotary Soleus Press. Standing on one leg while brushing your teeth, doing dishes, or watching TV, for example, may have a positive impact. My team and I only promote products we 100% believe in and use ourselves. Stepping off a curb. These incl. Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle. Keeping your heel fixed on the ground, turn your toes outwards against the resistance of the band. First, push your foot down and up. Repeat. Roll a golf ball under the arch of your affected foot for 2 minutes. To perform, stand on a balance board or wobble board with one fulcrum of movement (medial to lateral or anterior to posterior). If youre on your feet most of the day for work, consider wearing shoes with cushioned soles. Cross leg ankle stretch. For instance, if you have balance issues, it might not be because you have weak ankles it could, instead, signala neurological disorder. Then repeat with the other leg. Repeat for 2 to 3 sets of 10. Check out this list of ankle exercises that target both the muscles in and around the joint, as well as the system that helps activate them when you need them most. So get checked out first. Ankle Strengthening - Basic Exercises. Common gym exercises for ankles include standing heel raises with weights, balancing on a single leg on an unstable surface, squat jumps on a balance board, and flexing or moving the ankle with resistance . To perform, begin in a standing position with feet hip width apart. These circles help your range of motion, and you can do them sitting or. Ankle circles Start off with a stretch. Hold for 30 seconds, then relax for 30 seconds. Simply stand on one foot and try to balance for at least 30 seconds. Hold onto the back of a chair or a wall for balance. Make a loop out of a piece of elastic fitness band, and hold it in place, either with the leg of a table or chair, or with your other foot. Main muscles worked: Anterior tibialis, gastrocnemius-soleus complexThis should be performed wearing comfortable footwear, preferably walking shoes, Equipment needed: A stable support surface, such as a chair or countertop. Whether youre riding public transit or just standing on an uneven surface, try adding a dynamic component to your balance drill to increase the challenge. Learn how to strengthen your ankles to prevent future injuries. Dr Rachel Tavel, PT, DPT, CSCS is a Doctor of Physical Therapy, Certified Strength & Conditioning Specialist, health and fitness writer, and runner who works as a PT at Shift Wellness in New York City. Lift your unaffected foot off of the floor so that all of your weight is placed on your affected foot. Every time you take a step, make sure the heel of your front foot is touching the toes of your back foot. Copyright 1995-2021 by the American Academy of Orthopaedic Surgeons. We do not endorse non-Cleveland Clinic products or services. Ankle Strengthening Exercises \u0026 Stretches: http://www.AskDoctorJo.com These ankle strengthening exercises can help rehab your ankle or improve your overall balance and gait. If youre a runner, its a good idea to get your feet properly assessed and fitted at a running store. Hold your right foot with your hands. to further challenge your balance and ankle strength. Do these 8 exercises daily to strengthen your ankles, improve stability and cut down on injuries and sprains. Pull your foot up towards your head. Stand on one leg with your knee slightly bent on the stance side. Sit with your knees bent, toes on a Smith machine bar and weight over your knees. Tip Keep the movements small, using just your foot and ankle. Sit on the floor (or lie down) with one leg bent, and one leg out straight. These include; single leg balance, the ability to stiffen during force production (supinate) and the ability to absorb impact forces. Step one foot a couple feet back, heel flat on the floor. With that in mindand especially if you've ever experienced any ankle injuries or weaknessyou should take some extra time to give those important joints some attention in your warmups and workout routines. Sit on a stable chair with both feet planted on the floor. Many of the strengthening exercises for the ankle focus on ankle stability, which is important for any running or jumping sport, as well as daily function. 8. Squat jumps are a great exercise to strengthen these muscles while also strengthening the glutes, quads and hamstrings. Whether you do it or not, youre probably aware that its important to stretch before exercising. Watch Martins Licis Train With Lifter Rauno Geinla. In this video we provide 6 excellent ankle strengthening exercises, which help capture these elements. This variation of heel raises is slightly more challenging. Use your toes to pick up one marble at a time and place into a bowl. Stumbling in heels. Thats because the more weight youre carrying, the more stress youre placing on your hips, knees and ankles. Next, reach forward with your opposite arm as far as you can without losing your balance. They act like a wound-up spring storing kinetic energy that, when release, creates an elastic energy to propel you into the air. Because youre in motion for this activity, a chair is not going to help you maintain your balance. And a sprain can put you out of commission for weeks. Gently return foot to starting position with control do not let the band whip it back. Ask questions: If you are not sure how or how often to do an exercise, or if something does not feel right, contact your doctor or physical therapist. Main muscles worked: Anterior tibialis, gastrocnemius-soleus complexYou should feel this exercise at your calf, shin, the back of your heel, and the top of your foot, Equipment needed: Use an elastic stretch band of comfortable resistance. This is where proprioception matters By practicing these drills, you can help your brain know how and when to stabilize the ankle joint, and support that system with stronger ankle muscles. And that can take a toll. Stretch 2: Stand facing a wall and step back with one leg. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. If you experience chronic ankle pain or instability, you should consider using an ankle brace or taping your ankle prior to exercising. Grab the center of the towel with your toes and curl the towel toward you, then relax. Still easy? When you have completed the strengthening exercises, repeat the stretching exercises to end the program. Tip: Complete without shoes for a greater challenge. Perform 10 to 15 reps of each. Bend your knees slightly to try and find stability, then perform 10 squats without letting either edge of the board touch the ground. 5 ankle strengthening exercises. This can cause your gait to change, ultimately making it more difficult for you to walk. Repeat. 8 Ankle Strengthening Exercises Standing Heel Raises Two up, two down Stand at a kitchen counter or table so that you can lightly touch the surface for stability. Stretching your Achilles tendon is the next set of exercises. Are you noticing problems with foot pain, balance and mobility as you age? Pro Tip: As you progress with this exercise, stand on an unstable surface (think: a Bosu ball, a foam board, etc.) Try Exercises for Better Balance, How to Prevent Leg Cramps and Treat Them at Home, How to Shift From Being an Athlete to an Active Adult, What You Should Know About Swelling in Your Legs, Dont Let Foot Cramps and Charley Horses Slow You Down. Stand in one place and set up cones in a "star" formation, with 5 cones in a circle around you. Straighten your knee. Find helpful customer reviews and review ratings for Wrist Ankle Weights for Women Men Kids 1 Pair, 2 lb Total Adjustable Arm Weights Set for Home Gym Workout, Bangle Bracelets Strength Training for Walking, Running, Travel, Pilates, Yoga, Exercise at Amazon.com. The following four exercises target your hips and glutes and utilize ankle weights for resistance. strong ankle prevents you from foot and leg injuries. Especially if youre going to do a high-impact activity like running, stretching your ankles is vital. Our product picks are editor-tested, expert-approved. The ankle strengthening exercises featured in this video include: Heel Walks: 2 sets of 1 minute Toe Walk: 2 sets of 1 minute Single Leg Alphabet Drill: 2 sets of A-to-Z each leg Lateral Hop and Hold Drill: 2 sets of 20 each leg Let's look at each of these ankle exercises one-by-one 1. Calf muscles mainly The gastrocnemius, and Soleus muscles Posterior tibialis, Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. Repeat 15 times on each side of your body. Affiliate Disclosure: Some of the links in this video description are affiliate links, meaning, at no additional cost to you, Exercising Health may earn a commission if you make a purchase and/or opt-in through these links. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Sit with both feet flat and place 20 marbles on the floor in front of you. 2 activation exercises. Then, instead of lowering down both heels at the same time, remove one foot so that you are standing on the toes of one foot and lower down only with that one foot. Wrap the band so that you create a line of pull perpendicular to your leg from that point. Goal: Increase range of motion ANKLE . .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}Proprioception is perception or awareness of your bodys position and movement in space. Instruction. Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. Moving only your ankle, point your foot back toward your nose. You can strengthen the muscles in and around your ankles all you want, but if you lack good proprioception, your ankle strength isnt going to help you. Do this three times for each leg a total of two minutes, altogether once a day. Lift one leg and draw the alphabet with your toes as you flex your foot. To see Doctor Jo's detailed blog post about this video, visit http://www.askdoctorjo.com/content/ankle-strengthening-exercisesRelated Videos:Improve Your Balance:https://www.youtube.com/watch?v=Nc62Ju2kUAcBasic Walking Exercises in a Pool:https://www.youtube.com/watch?v=ZgxniVfKT4I===========================================**Click Below to SUBSCRIBE for More Videos:http://www.youtube.com/subscription_center?add_user=askdoctorjo=======================================Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.http://www.AskDoctorJo.comFacebook: http://www.facebook.com/AskDoctorJoTwitter: http://www.twitter.com/AskDoctorJo=======================================More details about this video:Your ankles are very important with balance. While most people can do these exercises safely, we recommend talking to your doctor before beginning anyexercise program especially if youre carrying extra weight. Place one foot in the loop. After an injury or surgery, an exercise conditioning program will . Ankle strengthening exercise helps you to get better mobility and allows you to wear different footwear. One of the most important reasons to perform ankle strengthening exercises is to prevent ankle sprains and other ankle-related injuries. Start off my propping your ankle up or hang your foot off the bed or table so your heel doesn't touch the floor. Stand facing a wall with your unaffected leg forward with a slight bend at the knee. If your style isn't in the list, you can start a free trial to access over 20 additional styles from the Perlego eReader. Exercises are done alongside treatment methods of cold therapy and massage. Repetitions 2 sets of 10Days per week 6 to 7, Main muscles worked: Gastrocnemius-soleus complexYou should feel this stretch in your calf and into your heel, Main muscles worked: SoleusYou should feel this stretch in your calf, the sides of your ankle, and into your heel. You'll want to do your best, then, to keep your ankles in the best condition possible. We talked to exercise physiologist Christopher Travers, MS, about how we can all regardless of our age or fitness levels protect ourselves against ankle problems. Hearst Magazine Media, Inc. All Rights Reserved. Repeat with the band set up the opposite waywith the loop around the base of the little toe and the band anchored to the opposite side. You want to make sure your ankles have had plenty of movement, and that theres been plenty of blood flow through the joint muscles surrounding it as well.. But did you know that stretching your ankles should be part of your routine? Start off with 10-15 times. Slowly begin to point your toes forwards. Now you will have resistance pulling out. Stand on a stable, elevated surface, such as a box, step, or bench. This is ankle inversion. This content is imported from youTube. Next you are going to cross your foot over the foot with the band as seen in the video, and pull your foot inward. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Kneel down with your ankle and toes pointed, and gently press upon your foot to stretch the front of your lower leg. Weak, wobbly ankles are often a precursor to more serious issues and injuries. Make a loop out of a piece of elastic fitness band, and hold it in place, either with the leg of a table or chair, or with your other foot. Citation styles for Home Exercise Guide for Ankle Sprain How to cite Home Exercise Guide for Ankle Sprain for your reference list or bibliography: select your referencing style from the list below and hit 'copy' to generate a citation. The soleus is a broad, flat muscle under the perky gastrocnemius that is key in walking, running, balancing and jumping. Perform these until fatigue. If 30 seconds on one foot is easy, try a softer surface or using the round side of a BOSU ball and add throwing a ball up and down in place if you're alone, or playing catch with a friend if someone else is around. Fitness, health and wellness tips sent to you weekly. What are ankle strengthening exercises? Main muscles worked: Plantar fasciaYou should feel this exercise at the top of your foot and your toes. Maintaining your balance, hold your other leg out in front of you. Repeat. Stand facing a wall with your unaffected leg forward with a slight bend at the knee. Repeat. 4 movement control exercises. Tip Keep your leg straight and heel on the floor for support. Repeat by going up with both feet, then down with one again. Keeping your ankles strong is as much about your brain as your muscles. For dorsiflexion, anchor the elastic band on a chair or table leg, then wrap it around your foot. Powerstep unisex adult Powerstep Ultraflexx Foot Rocker, Un physical therapy leg exercisers, Blue, Flexible and Stretchable US 1,605 $1707$20.06 Do this stretch twice for each ankle (a total of 2 minutes) once a day. Then slowly lower back down. AboutPressCopyrightContact. Keep your feet hip-width apart. Having obesity can lead to weak ankles. Instead, walk alongside a wall, touching it as needed to steady yourself. Which muscle is used for ankle strengthening exercise? One of the best ways to improve ankle stability is to challenge the ankle's stability. This one is as simple as it sounds. Cleveland Clinic is a non-profit academic medical center. Just remember, if you are already experiencing pain during exercise or you believe you might have an injury, make sure to see a medical professional (like a doctor of physical therapy) as soon as possible so you can get moving without any risk of exacerbating the problem. Sit on the floor with both legs out in front of you. So, for better ankle stability, youll want to bolster both systemsthe neuromuscular and the musculoskeletal systems. This is the third iteration of the SLS. Not sure how one goes about stretching their ankles? Repeat. Then use your right hand to bend your left toes and . Amazon.com: ankle exercise equipment 1-48 of over 10,000 results for "ankle exercise equipment" RESULTS Price and other details may vary based on product size and color. Cleveland Clinic is a non-profit academic medical center. Place your injured foot in the loop. With your toes in contact with the floor, slowly lift your heels pressing up onto your toes. Tip Do not place the marbles too far out in front or to the side. Ankle stretching exercises Your Achilles tendon attaches the muscles of your calf to your heel bone, passing behind your ankle. The good news: you can work to strengthen your ankle muscles and adjoining ligaments. Foot and Ankle Rehabilitation Exercises. As you move throughout your day, the joints in your ankles and surrounding muscles absorb a lot of force. Finally, you can use a table leg or heavy chair as your anchor. There are many muscles that cross the ankle joint, including the gastrocnemius, soleus, posterior tibialis, flexor hallucis longus, and peroneal longis and brevis. Advertising on our site helps support our mission. AAOS does not endorse any treatments, procedures, products, or physicians referenced herein. Advertising on our site helps support our mission. Repeat the cycle 5 times. Tip Keep your hips centered over both feet. According to Travers, You want to make sure that youre not going from sitting straight into exercise. This exercise requires a resistance band. If youre standing, use a sturdy chair for support as needed. While you won't exactly be training them like other parts of your body, there are plenty of solid stretches and exercises you can do to promote healthy ankle function. Next you want to wrap the band around your other foot. The other foot should be firmly planted on the floor. Single-leg glute bridge. Do this 10 times on one side, then 10 times on the other side. Place the heel of one foot on the floor with your toes pointing towards the ceiling. Hold the position for 20 seconds. Stand next to a support surface and place both hands on the surface, with both feet on the floor. The following ankle strengthening exercises are recommended for beginners about 10 times a day, three times a day. As you move throughout your day, the joints in your ankles and surrounding muscles absorb a lot of force. Ankle instability can lead to chronic pain and swelling. Do You Worry About Falling? Loop your foot into the hole. Bring your foot back to the original position slowly. Hold that pose for 20 seconds, and then return to standing. If it's easy, try it standing on a squishy or unstable surface like an Airex foam pad or a BOSU. These joints and the muscles that move them aren't only essential in that they connect your feet to your legs; they're also an important mechanism for your overall ability to walk, jump, and more. Talk to your doctor or physical therapist if you have any pain while exercising. To stretch the muscle on the front of your ankle, perform the kneeling anterior tibialis stretch. Then, slowly move your foot out towards the big toe against the resistance without moving your knee. This video shows you some exercises to strengthen your ankles.This is a simple 4-way ankle exercise with a resistive band. Your affected leg is behind you, with the knee bent and the toes pointed in slightly. Recovery. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. The best ankle strengthening exercises help to improve the ankles ability to tolerate the 3 main demands placed on them during athletic activity. You may also do this exercise while sitting in a chair. If your ankle is wobbling all over the place or if you cannot maintain your balance for more than 5 seconds, you might not be ready for this exercise. Hold this backward stretch also known as dorsiflexion for 30 seconds. Place your injured foot in the loop. One simple ankle-strengthening exercise is to loop a resistance band around the foot and attach it to something heavy, like a table leg. The four exercises below will help you to be steady on your feet. Strengthening exercises 4. Lift yourself up as high as you can onto your toes and then slowly lower your heels. A stable support surface, such as a chair or countertop, from the American Academy of Orthopaedic Surgeons. Tip You can make this exercise more challenging by placing a weight on the edge of the towel. These issues could be a sign that you have weak ankles. When muscles on one side of the joint contract or shorten, the ankle moves in that direction, simultaneously lengthening the muscles on the opposite side. Begin standing normally, with feel hip width apart. Theright footwearcan also help prevent an ankle injury or sprain. Standing calf raises . Sit on the floor with your legs straight out in front of you. Gently turn your back ankle inward toward the other foot and gently bend your back . Keep your affected leg straight and pull the towel toward you. Gently point your toes and slowly return to the start position. Here are 12 ankle exercises to add to your routine, three to five days a week. Rolling an ankle while running or playing sports. Slowly lower yourself back down with control (don't just drop). To avoid many different types of injuries that occur while on your feet, try throwing some proprioception training in with your strengthening routine. All rights reserved. You may also feel like your ankles are unable to support your body or your feet are going to give way when you walk or exercise. Continue to jump straight up pushing off of your toes while squatting between each jump. Goal: Increase ankle strength C. a. l. f. S. t. r. e. t. c. h. Stretch 1: Stand with the ball of the foot against the wall Slowly move body towards the wall until stretch is felt . Performing the exercises 3 to 5 days a week will maintain strength and range of motion in your foot and ankle. Heel Walk Exercise for Stronger Ankles Tip Do not bend the knee of your working leg. Use a weighted ball and have your friend throw it to each side of you so that you throw off your center of gravity. Repetitions 2 sets of 10Days per week6 to 7, Main muscles worked: Gastrocnemius-soleus complexYou should feel this exercise in your calf. Whether going forwards and backward or simply turning around, cross the room or hallway youre exercising in three times. Relax and repeat. 4 functional exercises. Loop a towel around the ball of your affected foot and grasp the ends of the towel in your hands. Bend your ankle towards the ground. Strength: Strengthening the muscles that support your lower leg, foot, and ankle will help keep your ankle joint stable. Tip Sit up tall and keep your foot toward your chair. Repeat. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. There are multiple factors that go into your aptitude for locomotion, but one of the simplest (and most important) has to do with the health and strength of your ankles. These include: Length of program: This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. The best ankle strengthening exercises help to improve the ankle's ability to tolerate the 3 main demands placed on them during athletic activity. 3 Strengthening Exercises Many times when your ankles become weak, you get very poor balance, and sometimes even have a hard time walking. Push heel towards the ground. You should do this exercise while sitting or lying down. Do this exercise once a day. Do this three times for each leg a total of two minutes, altogether once a day. This is ankle eversion. After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your feet and lower legs. For plantar flexion, wrap the elastic band around your foot and hold the ends in your hand. Read honest and unbiased product reviews from our users. This information is provided as an educational service and is not intended to serve as medical advice. Then move on to the next exercise groupankle strengthening. Once your doctor gives you the go-ahead, take time for these exercises every day. Hold one foot off the edge. Common gym exercises for ankles include standing heel raises with weights, balancing on a single leg on an unstable surface, squat jumps on a balance board, and flexing or moving the ankle with resistance bands. In fact, thousands of people sprain an ankle every year simply by stepping off curbs, stumbling in high heels or rolling an ankle while running or playing sports. Improve strength & stability with 8 exercises, from drawing the alphabet to supine dorsiflexion. Do this stretch twice for each ankle (a total of two minutes) once a day. Gently stretching after strengthening exercises can help reduce muscle soreness and aid in joint mobility and muscle health. If your joint function is healthy, you have one less problem to worry about when it comes time to get moving and take on any type of workout. Hold each stretch for 15 to 30 seconds. If you are concerned about falling while doing these exercises, place a sturdy chair next to you that you can use to catch yourself if you get wobbly. You have successfully subscribed to our newsletter. Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Weak ankles could also be a sign of other medical issues that require a doctors attention. Tandem walking closely resembles tightrope walking, without the associated danger. Bring the foot back up to its elevated position. 5 Ankle Strengthening Exercises: How to Build Strong Ankles Written by MasterClass Last updated: Jan 13, 2022 4 min read Ankle injuries can cause debilitating pain and impede your mobility. Check out the four quick and easy daily exercises below! Hold the stretch for 30 seconds, then relax for 30 seconds. Put the band. There is a feedback loop between your peripheral nervous system (particularly sensory receptors) and your brain that helps your brain send the quick signals it needs to help you stabilize long before you have had time to make a conscious decision about which muscles to activate. This is a general conditioning program that provides a wide range of exercises. Stand on the edge of a step (if you have one) or an exercise step platform, using a banister or other support structure to keep your balance. Ankle out. Step your other foot forward, toward the wall or chair. Put the band around the ball of your foot for good resistance. Ankle strengthening exercises are designed to build strong and resilient muscles around the ankle. 7. Typically you can start them when you are able to stand without increased pain or swelling. Main muscles worked: Plantar fasciaYou should feel this exercise along the bottom of your foot, Equipment needed: Golf ball (other options: tennis ball or frozen water bottle). Keeping your heel fixed on Then flex the foot forward, backward and sideways,. Ankle out It's important to strengthen the muscles that turn your ankle outwards. Try using an Airex or any other type of dense foam or slightly squishy surface. Anyone seeking specific orthopaedic advice or assistance should consult his or her orthopaedic surgeon, or locate one in your area through the AAOS Find an Orthopaedist program on this website. Do you worry about twisting an ankle and taking a spill? Start off my propping your ankle up or hang your foot off the bed or table so your heel doesn't touch the floor. Slowly lift up your heels by going up on your toes. Pull your toes toward you and slowly return to the start position. Lead with your big toe. They consist of: 2 mobility and stretching exercises. Stand with your weight evenly distributed over both feet. When you want to stay still, instead of none of the muscles being active, you want multiple muscles to work together, or "co-contract" preventing movement in multiple directions at the same time. Main muscles worked: All ankle musculatureYou should feel this exercise at the top of your foot and throughout your ankle. Following a well-structured conditioning program will also help you return to sports and other recreational activities. Weak ankles tend to sprain more easily. Do 8 to 12 repetitions of these exercises once or twice daily for 2 to 4 weeks, depending on the severity of your injury. If you are not properly diagnosed, this information won't help, and it could make things worse. This is a controlled movement exercise designed to strengthen the stabilizing ankle. This is called ankle plantar flexion. Sit down so that your feet do not touch the floor. Incorporating them into your routine can help you maintain good balance, stability and posture for the long-term. 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