Improve leg stability and mobility with these exercises
What's the story
Strong fibular muscles are key to improving lower leg stability and mobility, vital for daily activities like walking, running, and balancing.
This article shares five highly effective exercises to strengthen these muscles.
By enhancing leg function and minimizing injury risks, these exercises lay the groundwork for a healthier, more active lifestyle.
Toe curls
Toe curls for enhanced flexibility
Toe curls mainly target the muscles surrounding the fibula, enhancing their flexibility and strength.
To do it, sit comfortably with your feet flat on the floor.
Curl your toes towards you as though attempting to pick up a small object off the floor. Hold this position for five seconds, then release.
Perform 20 repetitions of this exercise in three sets to effectively engage and strengthen your fibular muscles.
Resistance band
Resistance band foot outs for stability
Using a resistance band is highly beneficial for strengthening fibular muscles as it provides external resistance.
Anchor a resistance band to a sturdy object at ankle height and loop it around your foot.
Stand with your feet shoulder-width apart and push your foot outward against the resistance provided by the band.
Doing three sets of 15 repetitions on each side will significantly improve stability around the fibula.
Heel walks
Heel walks for muscle activation
Heel walks are a great exercise for isolating and strengthening the anterior compartment of the lower leg, which includes the muscles that help lift the foot (dorsiflexion).
Just raise your toes off the ground while keeping your heels down, then walk forward on your heels for 30 seconds.
Three sets of these walks should be enough to effectively work these muscles.
Side-stepping
Side-stepping with bands for lateral strength
Including lateral movements like side-stepping with bands significantly strengthens your fibular muscles from various angles.
Position a resistance band slightly above both ankles and lower yourself into a half-squat stance.
Maintaining constant tension in the band, step sideways.
Take 10 steps in one direction before reversing. Aim for three sets to guarantee a thorough lateral muscle workout.
Ankle dorsiflexion
Ankle dorsiflexion movements for mobility
Ankle dorsiflexion exercises strengthen the fibular muscles by pulling the foot upward towards the shin.
Sit with your legs straight and a towel or band wrapped around your foot for resistance.
Draw your foot towards you while maintaining the alignment of your knee and hip joints.
Performing three sets of 15 repetitions daily will significantly improve the strength and flexibility of these lower leg muscles.