How do you strengthen your ankles

Switch your legs, resting your left calf on your right thigh, and repeat the exercise for your left ankle. Use a resistance band. Loop the resistance band around a table leg or another fixed surface. Loop the other end around your foot. Point the foot down to begin and slowly point it up. Repeat ten times. Next, try moving your foot from side to side ten times. Ball the towel up and place it on the ground. Then, use your toes to bunch up the towel under your feet. Moving your toes like this will strengthen your ankle muscles.

Try weighted ankle lifts. Sit on a chair with your leg extended out straight in front you. Balance a bean bag or towel on the top of your foot. Lower the object by pointing your feet slowly downward. Then using your ankles, lift the object back up. Method 2. Try toe raises. Stand with your feet parallel to one another, about shoulder-width apart.

Raise your heels off the ground so that you are standing on the balls of your feet, and then slowly lower yourself back down. For a bit more resistance and a slightly more difficult work exercise, hold free weights in your hands as you perform the exercise. Don't use anything overly heavy, particularly if you are just beginning to work on strengthening your ankles. This will also strengthen your calf muscles. Perform heel drops using your body weight. Stand at the edge of an exercise step deck or a large book, with your heels over the edge and the balls of your feet on the step.

Slowly lower your body so that the balls of your feet stay on the book but your heels touch the ground. Raise your body back up and hold the position for a few seconds before you lower yourself back down again.

Squat on your tip toes. To begin, stand straight with your feet flat on the ground. Drop into a normal squat with your feet pressed against the ground first. As you rise, come up on your tip toes. Continue to do squats while standing on your tip toes. As you get better, you can do it without the wall. If you widen your stance, you can do this same exercise with sumo squats instead. Method 3. Stand on one foot. Raise your left leg, bending it at the knee, and stand only on your right foot.

Hold this position for as long as you can and then switch legs. This makes balancing harder and will force you to more thoroughly engage the muscles around your ankles and in your calves to stay upright. Squat on a wobble board. Then slowly squat down, controlling the speed of your squat. Then slowly return to a standing position. Repeat the set up to the three times, depending on the strength of your ankles. Bend and reach. Stand on your right leg and slowly reach toward the floor, bringing your left leg up and out behind you, making sure to bend at your hips.

You can increase the difficulty of this exercise by placing objects in front and to the side of you. As you bend forward, reach out to touch each of these objects before coming back to standing. Method 4. Point your toes. Hopping Exercises The great thing about hopping exercises is that they can be performed pretty much any time, anywhere. And, as your ankles get stronger, you can find ways to make these hopping exercises more difficult.

To perform a hopping exercise , all you need to do is stand on one leg. Then, hop forward, hop sideways, and hop backward. Repeat this hopping sequence for about 30 times on one leg until you move onto the other leg.

To make the sequence harder, you can add a small barrier that you have to jump over, such as a cone. Eventually, your ankles and legs should get strong enough to the point where you can hop onto something, such as a small box. To make the hops more challenging, you can also hold small dumbbells or wear ankle weight. Then, extend one leg out and trace the letters of the alphabet in the air with your big toe. To perform this exercise, sit in a hard chair and place a towel or a tissue in front of you on the floor.

Lie on your back with your heels on the floor feet in a vertical position, so your toes point toward the ceiling. Gradually point your toes away from you as far as possible and hold.

Being overweight can lead to weak ankles. The heavier you are the more stress you place on your hips, knees and ankles. It runs down the chain. But weak ankles could also be a sign of other serious problems.

For instance, if you have balance issues, it might not relate to bad ankles but could signal a neurological disorder. So get checked out first, and once your doctor gives you the go-ahead, take time for these exercises every day. Incorporating them into your routine can help you maintain good balance, stability and posture for the long-term. Weak ankles are more susceptible to sprains. Do these three exercises daily to strengthen your ankles and cut down on injuries and sprains at any age.

Learn more about vaccine availability. Do this movement for 10 times on each foot. You can try this by using an unstable surface or an Airex or half Bosu ball. Squat jumps are good methods to strengthen your ankles muscles as well as the quads, glutes, and hamstrings. To do this, start by standing with your feet hip-distance apart. Slowly, lower your body down to the ground and then jump straight up.

Repeat the same for 10 times. Sit on a chair and extend your right leg—make sure that your knee is straight. Then move your right foot in a clockwise direction about 10 to 20 rotations.

Rest your foot for 5 seconds and then repeat the same—but this time, move your foot in the counterclockwise direction for 10 to 20 times. For example, you can move your foot from side to side or up and down. By doing these moves, you will be improving the range of motion.

This is a simple A-B-C exercise for your ankles. Start by lying on your back or you can stand and use a sturdy chair for support.