Regardless of whether you are a runner, an athlete, or just an average individual, strengthening your ankles can be a huge advantage especially since this part of your feet also supports your body when standing or doing various activities.
Fortunately, there are several ways in which you can strengthen your ankles such as the following exercises.
Ankle flexion. For this exercise, you will need a resistance band to give tension to your feet. Tie one end to a sturdy pole or railing with the other end tied across the ball of the right foot. Sit down while facing the pole that the band is attached to with your right leg extended before you and the band pulling your toes toward the base. On exhale, flex your foot by pulling your toes toward your shin. Release on inhale. Do this 8 to 12 times before switching to the other foot.
Balance and catch. Another exercise that can boost the strength of your ankles is the balance and catch. As the name suggests, you will need to balance on one leg first while tossing a ball back and forth with a partner. You need to keep your balance for 30 seconds to a full minute if you can. Switch to the other leg after.
One leg mini squats. For those who have managed to balance on one leg for more than a minute, this exercise will be a challenge to you. For starters, you will need to balance yourself on one leg with the other leg extended before you. Go on a half squat with your standing leg and hold for a few counts. Go back to your first position and repeat 10 to 12 times. Do the same with the other leg.
Ankle rotation. Our ankles can become tight and sore when we don’t give them a nice stretch from time to time. One way of strengthening your ankles is by doing the ankle rotation workout. Start this workout by sitting on a chair or stool with your foot not touching the floor. Point your toes toward the floor then draw the letters of the alphabet using your big toe. You should do 2 sets for each ankle to help make them more flexible and strong.
Ankle plantar flexion. If you want to move on to a more challenging ankle workout, the ankle plantar flexion fits the bill. For this exercise, you will need to stand with the balls of your feet on a stair or an aerobic step. Hold on to a wall with one hand holding a dumbbell to make this exercise more difficult. Allow your heels to hang from the edge of the stair or step. Exhale then raise yourself up on the balls of your feet as high as you can manage. On inhale, lower yourself until you feel a stretch on the back of your calves. Do three sets of 8 to 12 reps to complete your ankle workout.
