Simple exercises for stronger ankle muscles
What's the story
Strengthening your ankle muscles is key to improving your balance and avoiding injuries.
Be it a sportsperson or a person who loves to take long walks, strong and agile ankles can greatly contribute to your performance and keep sprains at bay.
Here are five exercises which can help you develop stronger ankle muscles in no time.
Calf raises
Calf raises for ankle strength
Calf raises are a simple but effective exercise to strengthen the muscles around your ankles.
Stand with your feet shoulder-width apart, slowly lift your heels off the ground, and balance on the balls of your feet.
Hold this position for a few seconds before lowering back down.
Repeat this movement 10-15 times in sets of three to enhance muscle endurance.
Ankle circles
Ankle circles for flexibility
Ankle circles can also help improve flexibility and range of motion in the ankle joint.
Simply sit comfortably with one leg extended. Rotate your foot clockwise in a circular motion, ten times, and then switch to counterclockwise rotations.
This exercise can help loosen up tight muscles and enhance overall mobility.
Resistance bands
Resistance band exercises
Using resistance bands can also intensify ankle workouts.
Tie one end of a resistance band around a solid object and the other around your foot.
Pull against the resistance of the band by flexing and pointing your toes repeatedly.
This exercise works out various muscle groups around the ankle, helping develop strength.
Heel walks
Heel walks for balance improvement
Heel walks are great for enhancing balance while also strengthening ankle muscles.
Walk on your heels with toes lifted off the ground across a flat surface for about twenty steps forward and backward.
This exercise ensures that different parts of the lower leg are engaged, which adds to your stability.
Toe taps
Toe taps enhance coordination
Toe taps focus on coordination while activating ankle muscles effectively.
Stand near a step or low platform. Tap one foot onto it quickly before switching feet in rapid succession.
It's like marching in place, but tapping instead of stepping up fully.
Each time you alternate legs, continue without stopping. Complete thirty taps per side consecutively, twice through altogether.