Stronger ankles, better stability: 5 simple exercises to try
What's the story
Strong and stable ankles are not just important for athletes, they also benefit everyone by enhancing balance, preventing injuries, and optimizing performance in daily physical activities.
This blog presents a selection of five highly effective exercises specifically designed to strengthen the muscles surrounding your ankle, significantly enhancing stability.
These exercises are not only simple and effective but also convenient to perform with little to no equipment.
Toe raises
Toe raises for stronger calves
Toe raises strengthen the calf muscles, which are crucial for ankle stability.
To do this exercise, stand up straight with your feet hip-width apart. Then, slowly raise your heels off the floor until you're standing on your toes.
Hold this position for three seconds before lowering your heels back to the floor.
If you're new to exercise, start with two sets of ten repetitions each.
Balance training
Balance training on one foot
Enhancing balance directly strengthens ankle stability by actively involving the surrounding muscles.
Simply stand on one foot, maintaining the position for a minimum of thirty seconds before switching to the other foot.
To add challenge, close your eyes or stand on a softer surface like a pillow.
This exercise specifically targets and fortifies the muscles around the ankle, leading to improved stability and agility.
Lateral hops
Lateral hops for agility
Lateral hops are great for enhancing agility and strengthening the muscles supporting the ankle's side-to-side motion.
Simply stand on one leg and hop back and forth over an imaginary line or a small object on the floor.
Three sets of 15 hops on each leg will provide a good challenge for these muscles.
Resistance band workouts
Resistance band exercises for flexibility and strength
Using resistance bands is highly effective in enhancing flexibility and strength around the ankles.
Anchor a resistance band to a sturdy object at floor level and loop it around your forefoot while maintaining your heel planted.
Draw against the band by gently raising your foot up, down, left, and right against resistance.
Two sets of 10 repetitions in each direction are enough.
Ankle circles
Ankle circles to increase range of motion
Ankle circles are a great low-impact exercise for improving range of motion, and can be used as a warm-up or cool-down for more intense workouts.
Simply sit with one leg extended and draw circles with your foot clockwise 10 times before switching directions, then legs.
This easy exercise helps increase circulation and flexibility in the ankle joint.