5 exercises to improve your ankle health
What's the story
Strong and flexible ankles are key to balance, injury prevention, and overall mobility.
Whether you're an athlete or just someone looking to move better in daily life, adding the right exercises to your routine can make a huge difference.
In this article, we will share five simple yet effective exercises to improve ankle flexibility and strength.
Best of all, these exercises don't require any special equipment and can easily be done at home.
Circles
Ankle circles for mobility
Ankle circles are an easy and beneficial exercise to improve mobility.
Sit with one leg extended. Rotate your ankle in a circular motion clockwise 10 times, then switch to counterclockwise for another 10 rotations.
This exercise warms up the joint and increases blood flow to the area.
With consistent practice, you can experience improved range of motion and decreased stiffness.
Raises
Calf raises for strength
Calf raises strengthen the muscles surrounding the ankle, providing stability and support.
Stand with feet hip-width apart, close to a wall or sturdy surface for support if needed.
Slowly rise onto your toes, pause briefly at the top, and then lower back down.
Try to do three sets of 10 repetitions daily.
This exercise not only builds ankle strength but also enhances balance.
Taps
Toe taps for flexibility
Toe taps are great for improving flexibility in the ankles and feet.
Sit on a chair with feet flat on the floor.
Raise your toes while keeping heels planted, then tap them back down lightly but rapidly in succession around 20 times per set over three sets daily, if feasible; this will boost dexterity along with flexibility over time.
Walks
Heel walks for balance
Heel walks are designed to strengthen your ankles and shins, and enhance your balance by working on the stabilizing muscles in your lower legs.
Just as it sounds, you walk forward on your heels without letting the rest of your foot touch the ground; aim for 30 seconds at a time, four rounds whenever you can fit them into your day!
Stretching
Resistance band stretching
Using resistance bands can significantly stretch out stiff areas around ankles, leading to improved flexibility levels with consistent application techniques employed therein.
Secure the band under the foot arch, grasping the ends securely with hands before gently pulling upwards until tension is felt across the targeted region itself.
Hold the position 15 seconds, repeat the sequence twice more, and aim to complete the entire cycle once daily, ideally speaking, of course!