Simple exercises for stronger ankle muscles
What's the story
Strengthening ankle muscles is essential for improving balance, preventing injuries, and enhancing overall mobility.
Be it an athlete or an individual seeking to improve daily movement, focusing on ankle exercises can be rewarding.
Here's taking a look at five effective exercises that target the ankle muscles, making you stronger and stable.
They are easy to perform and can be added to your routine without any special equipment.
Drive 1
Calf raises
Calf raises are an easy exercise that focuses on the muscles around your ankles.
Stand with your feet shoulder-width apart and slowly lift your heels off the ground, balancing on your toes.
Stay in that position for a few seconds before coming back down.
Repeat the movement 10 to 15 times in sets of three.
This exercise strengthens your calf muscles and ankles, improving your balance and stability.
Drive 2
Ankle circles
Ankle circles are a great way to improve flexibility and strength in the ankle area.
Sit comfortably with one leg stretched outwards. Rotate your foot clockwise in a circular motion ten times, and then switch to counterclockwise rotations for another 10 reps.
Do this exercise on both ankles two or three times daily. Ankle circles improve joint mobility, and also strengthen surrounding muscles.
Drive 3
Resistance band flexion
Use a resistance band for ankle flexion exercises to up the intensity.
Sit with legs straight; loop a band around one foot, holding ends at chest level for tension.
Flex toes towards you against the band's resistance, hold briefly, then return to start.
Repeat for eight to 10 reps, aiming for multiple sessions weekly.
Drive 4
Heel walks
Heel walks specifically target endurance of lower leg muscles, even those that support the ankles themselves!
Start by standing upright, then lean your weight on your heels alone, with toes raised off the ground.
Take small steps ahead, maintaining your balance throughout.
Continue walking for a distance of about 20-30 feet, depending on how much space you have.
Repeat several times daily, whenever possible, considering time constraints involved here too.
Drive 5
Toe taps
Toe taps serve as a simple exercise for strengthening your ankles and improving mobility.
Sit with your feet flat on the floor, knees at a ninety-degree angle.
Now, alternately tap your toes, aiming for 25 to 30 taps per set.
This should be performed two or three times daily for best results in enhancing balance and forward motion during activities.