What kind of exercises can I do to strengthen my ankle?
3 min read
Asked by: Katy Nelson
Ankle-Strengthening Exercises to Avoid Injury
- Ankle alphabet. This exercise improves range of motion in your ankle. …
- Single-leg balance. Balancing on one leg strengthens your ankle joint. …
- Four-square drills. …
- Resistance band work. …
- Heel-Toe walks. …
- Ankle circles.
How can I build strength in my ankles?
Resistance push
- Sitting in a chair, raise your foot off the floor, and place a resistance band under the ball of your foot, holding the ends of the band with your hands.
- Slowly flex your ankle down as far as you can.
- Then slowly return your foot back to the starting position.
- Repeat 10 times on each foot.
Can weak ankles be strengthened?
As you move throughout your day, the joints in your ankles and surrounding muscles absorb a lot of force. And that can take a toll. But you can work to strengthen your ankle muscles and adjoining ligaments. This will help ward off injuries and improve your stability and mobility.
Does walking strengthen ankle?
An active exercise and strength-builder, walking lunges not only help improve weak ankles, but they help with balance, too.
How do you fix a weak ankle?
Let’s talk about some of the most effective ways to strengthen weak ankles and consequently prevent ankle injuries:
- Lose Weight. …
- Use Correct Footwear. …
- Warm Up and Cool Down When Exercising. …
- Write the Alphabet Using Your Toes. …
- Standing Calf Raises (Standing on Tiptoes) …
- Flex and Stretch (Pointing the Feet)
What are weak ankles a symptom of?
Examples include sprains, strains, fractures, and dislocations. Another issue that causes weak ankles is chronic ankle instability, which develops after trauma to the ankle. There are also some health conditions that can cause the ankles to get weak. Diabetes and osteoarthritis are the most common ones.
Is walking good for ankle pain?
Resting your feet wherever possible by not running, walking or standing for too long can help to avoid any more inflammation. Wearing comfortable shoes with good arch support will also reduce the strain on your feet. Painkillers such as paracetamol and ibuprofen can help to control the pain.
Do ankles get weaker with age?
All three groups produced similar power from the knees and hips, but the power produced from the ankles declined steadily with increasing age.
Do compression socks help weak ankles?
You’ll need the best ankle compression sleeves in 2022 to help ease the pain. That’s why compression therapy is such a popular method to relieve ankle pain. It applies gentle pressure to allow blood flow, giving your ankles better recovery and reducing any pains or swells that you may have.
How do you rehab an ankle?
Ankle eversion exercise
Start by sitting with your foot flat on the floor. Push your foot outward against a wall or a piece of furniture that doesn’t move. Hold for about 6 seconds, and relax. Repeat 8 to 12 times.
How do you strengthen ankle ligaments after injury?
The 6 Best Ankle Strengthening Exercises
How can I do ankle therapy at home?
Loop the exercise band under your foot and hold the ends with your hands. Moving only your ankle and keeping your toes pointed up, turn your foot inward so the sole is facing your other leg. Continue until either you feel discomfort or you can no longer turn your foot inward. Hold this position for 2 seconds.
When should I start rehabbing my ankle?
Start rehab with range-of-motion exercises in the first 72 hours after your injury. Continue with further rehab, including stretching, strength training, and balance exercises, over the next several weeks to months. You can do rehab exercises at home or even at the office to strengthen your ankle.
How long does a sprained ankle take to heal?
The recovery time for a sprained ankle varies depending on the severity of your injury. It may take anywhere from two weeks to heal a minor sprain and anywhere from six to 12 weeks to heal a severe sprain.
