Exercises To Strengthen Ankles
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These exercises to strengthen ankles are perfect for chasing your kids, hitting the trails, or just being on your feet all day. Having strong ankles is the foundation for walking, running, jumping, and even standing still. They are like the shock absorbers for your body and help to keep you balanced and stable. We are going to talk about the exercises to strengthen your ankles and discuss proper form, consistency, and the importance of rest and recovery.
Why Focus on Ankle Strength
Having weak ankles can lead to twists, sprains, or a feeling of being unsteady. Maybe you rolled your ankle during a basketball game, or you’re recovering from an injury and want to get back to your active lifestyle. Strong ankles do more than just prevent injuries; they enhance your balance, sports can be more fun, and your everyday movements will feel easier and pain-free.
The Key Principles for Ankle Strengthening
1. Prioritize Proper Form
Proper form is crucial when performing exercises to strengthen ankles. Doing them correctly ensures you’re hitting the right muscle groups. It also means you’re not putting strain on the joints. It’s important to start slow and focus on controlling your movements. Poor form can lead to setbacks, and nobody wants to deal with that.
2. Consistency is King
You don’t need to spend hours every day working on your ankles. Short sessions of 10-15 minutes, 3-4 times a week, and you should be good. You will build better ankle strength if you do a little bit regularly than if to push hard on an occasional session. The consistency will help the muscles to adapt and grow stronger over time. Keep track of the reps, such as how many calf raises you can do comfortably or how long you can balance on one foot. Seeing your numbers improve over time is a great motivator.
3. Rest and Recovery
If you’re like me or many others out there, you want to see immediate results, so rest is not what you want to think about right now. However, recovery is when the results happen as your muscles rebuild and get stronger. Skipping rest can lead to injuries, so be sure to schedule in your rest days. If your ankle feels sore, you can apply ice for 15 minutes or try elevating your ankle by propping it up on pillows. Listen to your body, and if something hurts, it might be a sign to ease up a little.
4. Rebuilding Strength Gradually
You might be starting from nothing or recovering from an injury, but building ankle strength is a marathon, not a sprint. Start with low-impact exercises and gradually increase intensity as you get stronger and feel ready. Doing too much too soon can lead to setbacks, so slow and steady will set you up for the long run. There will be times when progress seems slow; just be patient with yourself, and the results will come.
Sample Ankle-Strengthening Exercises
Let’s talk about four simple exercises to strengthen ankles, share some tips on form, and even some suggestions for the number of reps. There is no fancy equipment needed, just some space, and a resistance band will be helpful.
Calf Raises
Calf raises will strengthen your calves as well as your ankles and will give you better stability. You are going to stand with your feet about hip-width apart. Place your hands on your hip or lightly touch a wall for balance. Rise onto your toes slowly, pause for a second, then slowly lower down. Try not to lean forward or bounce to help yourself up. Maintain control of the movements for the best results and to reduce the chance of strain or injury.
Ankle Circles
They are perfect for warm-ups and improve ankle mobility and flexibility. You’ll sit on a chair, or you can sit on the floor, and extend one leg. Rotate your ankle slowly and controlled in a circle. Perform 10 clockwise, 10 counterclockwise, and then switch sides. Focus on just moving the ankle and keeping your leg still so you are targeting the joint. Perform 2 sets per side daily or before other exercises.
Resistance Band Exercises
Resistance bands are great for building strength by applying gentle resistance. You’ll sit on the floor with your legs straight out in front of you. Loop the band around the ball of one foot and hold one end of the band in each hand. Point your toes away from you and push against the band with your foot, then slowly return to the starting point. You want to avoid jerking the band and apply smooth and controlled movements. Perform 2 sets of 12-15 reps per side and aim for 3 times a week.
Balance Drills
You can enhance your ankle stability and coordination by incorporating balance drills into your routine. You are going to stand on one leg and keep your other slightly bent. Hold this for 20-30 seconds, and then you are going to switch sides and repeat. If you want to make it more of a challenge, you can try closing your eyes or standing on a folded towel. To help keep your balance, try staring at a fixed point and keep your core tight. Perform 2-3 sets per side and repeat daily.
Common Mistakes to Avoid
There are a few things that you need to be aware of and watch out for. You never want to rush progress, as this can lead to overuse and reinjury. Don’t ignore any pain and understand the difference between muscle fatigue and warning signs. Skipping warm-ups and cool-downs is not wise, as they help to loosen up the muscles and prevent injury.
Building a Routine That Works for You
Don’t be afraid to adjust reps, sets, weights, and intensity for your specific goals, fitness levels, or injury history, as these are just recommendations to get you started. Feel free to mix strength, mobility, and balance exercises to create the perfect plan for you. Start out by setting small goals, like holding a balance move for 30 seconds, and remember to celebrate achievements.
Show Up Every Day
Consistent effort, proper form, and smart recovery are the foundation for strong ankles. Remember that small, consistent steps lead to big changes. Showing up every day, slow and controlled movements, watching your form, and adjusting for your fitness level is how you see results. Listen to your body and back off or stop if you feel any pain, and speak with your doctor or physical therapist if the pain persists. Check out this ankle stabilizer brace if you need extra support while building your ankle strength.