Strong ankles improve the sense of balance and also allow you to strengthen the legs. There are many ways to make this joint firmer, depending on your comfort level and the equipment you have or don't have available. You can do the exercises that involve sitting while you are at work or while watching television; you can also train standing by adding weights to increase the effort. Stretching and balance exercises help make your ankles stronger.
Steps
Method 1 of 4: in a seated position
Step 1. Perform foot rotations
This is one of the simplest exercises you can do to strengthen your ankles. Place a skipping rope or resistance band under the sole of one foot while seated and pull it to the left to bring the foot in the same direction. afterwards, try to counteract the pull of the rope by bringing the foot slightly to the right. Repeat the exercise by pulling the rope to the right.
- You can do as many repetitions as you like for each foot.
- Be careful not to pull the string or band too hard, otherwise you run the risk of straining the calf muscle.
- If you don't have these tools, you can also use an old shirt.
Step 2. Try the alphabet exercise to improve range of motion
Move the joint to "write" the letters of the alphabet with the tip of the foot. Stay seated, cross the left leg over the right so that the central portion of the calf rests on the right thigh; imagine your big toe is a pencil and move your foot to trace the letters of the alphabet from "A" to "Z".
Cross the right leg over the left and repeat the exercise with the other foot
Step 3. Tap your toes
Get on a chair with your back straight and your heels flat on the ground; lift your fingers upward and then tap them on the ground as if you were "keeping the beat". You can dedicate yourself to one ankle and then switch to the other or alternate feet with each "beat".
- Try to do this exercise for a full minute by tapping steadily; with each session, try to increase the speed and duration of the movement.
- This is a perfect exercise to perform while sitting at the computer.
Step 4. Rotate your ankles
You can do this without any difficulty while sitting. Cross the right leg over the left resting the calf on the thigh; slowly rotate the joint clockwise with large movements and then move on to rotations in the opposite direction. Switch legs by placing your left calf on your right thigh and repeat the exercise.
Method 2 of 4: Standing
Step 1. Stand up on your toes
Stand upright with feet parallel to each other and legs shoulder-width apart; lift your heels off the floor while keeping your balance on the forefoot and then slowly return to the ground.
- If your ankles are particularly weak or you have problems with balance, you can do this movement with your back against the wall.
- If you want a little more resistance and increase the difficulty, hold some dumbbells in your hands. Don't use heavy ones, especially if you're just starting out on your ankle strengthening program.
- This movement also makes the calves stronger.
Step 2. Do heel lunges using your body weight
Stand on a step or a large book with your heels over the edge and your forefoot on the landing surface; let the body come down slowly until the heels touch the floor and the toes always remain on the step. Lift your body into the starting position, hold it for a few seconds and lower yourself once more.
Your heels may or may not touch the floor (depending on the height of the step), but remember to control the lowering motion to avoid hitting them hard at the lowest point
Step 3. Try the ankle lifts with weights
Tie a belt or similar segment of rope to both ends of a light dumbbell so that a triangle is formed when you lift it with your foot. Sit on a bench and insert your foot (with shoes) into the triangle so that the rope rests on the base of the toes; lower the weight by slowly directing the foot down and then lift it using the movement of the ankle.
Method 3 of 4: Improve Balance
Step 1. Stand on one foot
Lift your left leg by bending the knee and balance only on the right. Maintain the position for as long as possible and then switch to the other foot. Since you don't typically do this, forcing your body to stay on one foot will help strengthen your ankles (and calves).
To make the exercise more difficult, close your eyes; in this way, it is even more complicated to maintain balance, you are forced to engage the muscles that surround the ankles and calves more in order to remain in a vertical position
Step 2. Do squats on a proprioceptive board
Stand on this type of tablet - or alternatively on a pillow - with your legs shoulder-width apart. Squat slowly while controlling the speed of the movement; then returns to an upright position.
You should do 10 squats for each set and up to three sets, depending on the strength of your ankles
Step 3. Bend and stretch
Stand on your right foot and lean forward towards the floor, simultaneously lifting your left leg behind you; remember to bend over at the pelvis and not at the lower back.
- The hamstring muscles may not be flexible enough to allow you to keep your legs perfectly straight, so you can bend your knees a little if you feel the need to.
- You can increase the difficulty by placing an object in front of you and to the side. As you bend down, you must reach and touch these elements before returning to the starting position.
Method 4 of 4: Stretch the Ankles
Step 1. Do some calf stretches
Place both hands on the wall at shoulder height and press your right forefoot to the wall; lean forward until you feel a pull in your right calf. Repeat the movement with the other leg.
Step 2. Flex your toes
Lie on your back with your arms relaxed at your sides and legs slightly apart. Flex both feet trying to bring the tips towards the face; you should feel the stretch in your calves.
You can do as many repetitions as you like, but make sure you don't hyperextend your ankles; if you feel pain (not just a little stretch) in your calf, avoid flexing your ankles to that point
Step 3. Push your toes
Lie on your back with your arms relaxed at your sides and legs slightly apart. Point your toes away from your face, you should feel some stretch in the calf muscles, but not a painful tension; if it hurts, stop immediately.
Advice
- For best results, exercise your ankles every day.
- You can put a ball under your foot and roll it back and forth. This movement is very similar to the toe lift or heel lunge movement, but it is much less strenuous.
Warnings
- If you experience pain in your ankles, stop immediately.
- Before starting any exercise, ask your doctor for advice.
