Overview: Weak ankles may come from prior injuries or other health issues, but you can strengthen them to avoid future injuries with 10 simple exercises.
If you’ve sprained or broken an ankle, it’s an injury you don’t soon forget, and you're not alone. At least 2 million Americans sprain their ankles each year from accidentally stumbling or slipping to rolling an ankle while jogging. A badly sprained or fractured ankle results in weeks of pain, swelling and lack of physical activity during recovery. Plus, after your ankle is injured, it will need strengthening to avoid future problems.
Reasons ankles weaken
- Prior injuries
- Arthritis
- Unsupported footwear
- Nerve damage
- Other health issues, such as diabetes
Signs of weak ankles
- Pain after exercising
- Poor balance
- Rolling ankles often while exercising
- Stiffness and swelling
It’s possible to strengthen ankles with exercise
Here are 10 exercises for strengthening your ankles that require no special equipment.
- Pump those ankles. Pull your foot toward your shin and then push it down away from your leg. Hold each stretch for 10 seconds and do three rounds of this repetitive motion with each foot.
- Draw the alphabet. You can do this lying down or standing with support. Take turns drawing each letter of the alphabet with each of your feet once per day.
- Resistance. Use a resistance band if you have one, or a towel, and loop it around your foot and keep your leg straight. Pull the towel/band toward you, and you will feel your calf stretch. Hold for 30 seconds and do this with each foot for two sets of 10 reps.
- Toe pick-ups. Place small objects, such as Legos or marbles, on the floor in front of you and use your toes to pick them up and place them in a bowl. You can also use a small towel instead of objects. Try to complete two sets of 10 with each foot.
- One leg squat. Standing, place one hand on a very sturdy surface, like a table next to you. Lift one leg and then bend your other leg into a squat position. Hold for 10 seconds and repeat five times on each side.
- Leg balance. Alternating legs, stand on one leg for 30 seconds to challenge your body’s stability. Repeat three times a day.
- Calf raises. Stand on the edge of a step or a flat surface and get as high as you can on your toes. Then, slowly lower your heel. Repeat 10 times.
- Jump! Jump 12 times in place, 12 times side to side and 12 jumps front to back. Integrate this into your warmup before your workout for long-term benefits.
- Wall sits and lifts. Stand with your back against a wall and lift the front of your feet so you’re on your heels. Lower down into a seated position and then back up. Repeat 10 times once a day.
- Reverse lunges. Step one leg back, landing on the ball of your foot, and bend your knees into a lunge position. Put most of your weight on your front leg with your front knee positioned over your ankle. Focus on your balance and hold for 20 seconds on each side. As you straighten your leg to stand, push through your front foot.
Strong ankles protect your body
Strengthening the muscles in your legs that lead to and surround your ankles is key to building stronger ankles. Additionally, improving your balance will ensure you have more stability on your feet, so you don’t roll or twist your ankles easily.
Strong ankles support other areas of your body. If you think about it, when you run and jump, your ankles carry a very heavy load. If you have weak ankles, you run the risk of injuring yourself and putting a lot of stress on your knees, hips and back.
Take the first step toward stronger, more stable ankles and schedule a consultation today.
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This blog was medically reviewed by a MercyOne provider.
