Injuries of the ankle are common among athletes and amateurs in many different sports and exercises. Working out at the gym, enjoying summer jogs, or playing any type of sport are typical ways to injure your ankle. Unfortunately, spraining, rolling, or fracturing your ankle is easy to do and will often occur again without the proper rehabilitation and strengthening of your ankle joint. Strengthening your ankles is also a great way to do thing outside of sports – such as wear high heeled shoes without wobbling!
There are many exercises and stretches you can do to strengthen your ankles, which can help to prevent future injury or help to recover from a previous ankle injury.
Balance Training
Working on your balance strengthens your ankles, as they are the joints that hold your weight steady on your feet. Try holding your weight on one foot, grabbing your opposite ankle behind your back. Work toward increasing the amount of time you balance on each foot. Eventually, work up to catching and throwing a ball while standing on one foot, or doing one-legged squats.
Band Exercises
You can purchase the resistance bands you would find at your physical therapy gym for very little cost. Wrap them around the top of one foot and curl your toes to stretch your foot and ankle. Make sure to match the number of repetitions on the other foot. These bands can be used to stretch the foot and ankle is a variety of ways and directions – consult your physical therapist for proper form and technique.
Jumps and Skips
Another way to strengthen your ankles is to do exercises that require jumping or skipping. These work the muscles in your foot and your ankle. They get your ankles used to landing and absorbing that impact, as well as aiding your balance.
You can do jumping squats, scissors kicks, or do skips or bounds if you are exercising in a large area.
