To reach your top physical peak, you need to achieve balance within your body. This balance starts at the core and outward to the joints and bones. Ligaments connect your bones to your joints, which permits movements. Ankle strength is essential to maintaining strength and endurance for almost all physical activities. This area of the leg has to withstand a lot of pressure and force every day, even without strenuous activities. If your ankles and the surrounding muscles are weak, you have a greater chance of injury.
How to Strengthen Ankles
Ankle Plantar Flexion
A great way to strengthen ankles is the ankle plantar flexion. The purpose of this exercise is to help build support for your lower legs and ankles by making your calf muscles stronger. To complete this exercise, do the following:
Stand before a table or chair.
Balance yourself by placing your hands on the chair or table.
Raise up your body onto the balls of your feet.
Hold the position on your toes for 6 seconds.
Slowly lower your body back to standing position and perform 10 times or so.
Ankle Dorsi Flexion
When your anterior tibial ankle muscle is weak due to an injury, your balance is greatly affected. It may permanently affect and hinder the way you walk if you do not strengthen the muscle. This is one of the simple exercises to help you in this area:
Stand before a chair or table.
Put your hands on the chair to balance yourself.
Lift your toes as you rock backwards onto your heels.
Hold the position on your heels for 6 seconds.
Slowly lower yourself back to the standing position and perform the exercise 10 times.
Ankle Inversion and Eversion
An integrate way on how to strengthen ankles is to work on the ankle inversion (inside) and eversion (outer) areas. The purpose is to provide you with good balance and reduce chances of injury.
Sit on the floor with your legs out straight in front of you and your back up against a wall.
Turn your left foot slowly inward and for 6 seconds and hold it in the position.
Slowly turn your foot to the outward position and hold it there for 6 seconds.
Complete 10 times on the left foot and then repeat the steps on your right foot.
The 'Alphabet'
The alphabet ankle exercise is an idea way to increase your ankle strengthening efforts. The purpose of the activity is to get your foot and ankle muscles working together. If your ankle is injured, doing this will speed your recovery time.
Sit on a sturdy chair, lifting your legs from the ground.
With your left foot, write the whole alphabet in the air.
Do it again with your right foot.
Calf Raises—Basic
Your ankle joints need a lot of strategic exercises to get strong. However, you do not want to overdo it. Basic calf raises go a long way in building the muscles in your ankle.
Stand with your feet at hips width.
Raise your heels slowly until you are on the tips of your toes and then lower them back down slowly.
Count to 3 on the way up and then count to 3 on the way back down.
Repeat for a total 20 repetitions.
Calf Raises—External Rotation
The ankle is made up of several joints and muscles. This is what makes them so versatile. External rotation calf raises assist on how to strengthen ankles and the arch of your foot.
Stand straight with your feet at hips width.
Turn your legs out so your toes are pointing outward at an angle of 45 degrees.
Lift your heels slowly until you are on your toes and then lower back down slowly.
Count to 3 on the way up and then count 3 on the way back down.
Repeat for a total of 20 repetitions.
Calf Raises—Internal Rotation
This exercise is an adaptation of external rotation calf raises, but you are strengthening different areas of your ankles and feet.
Stand with your feet at hip width.
Turn your legs at the hip inward until your toes are touching.
Lift your heels slowly until you are on your toes and then lower back down slowly.
Count to 3 on the way up and then count 3 on the way back down.
Repeat for a total of 20 repetitions.
Lateral Hops
Lateral hops condition your ankle muscles so they are more stable and stay that way during quick movements. This is very important to athletes, especially those who run or play soccer, tennis and basketball.
Lift your right foot just above the ground while balancing on your left one.
Imagine a lateral line between your feet.
Hop over it, back and forth for about 30 seconds.
Repeat the steps again but this time using your right foot to balance.
Repeat 3 times on each foot with a 30 second rest in between each repetition.
Heel Walks
The muscles in the front of your ankles and feet take on a lot of weight and pressure from the jolting you put your body through. This exercise is a great way to strengthen this area and can be done with shoes or barefoot.
Walk on your heels with your toes pointed and not touching the ground.
Walk 20 small steps forward.
Turn around and walk back to original position.
Watch this video to learn how to strengthen ankles with ankle strengthening exercise:
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