Those who have weak ankles know that a one-time injury involving the ankle can make it much more likely for it to happen over and over again. Rolling the ankle is almost a given, especially in high heels.
So instead of accepting that as reality, it’s best to take preventative measures. There are many ways to easily strengthen ankles via ankle exercises. Increasing flexibility, balance, and strength in the ankles can prevent injuries and make them more resilient when they need to recover. They can also help relieve pain from overuse injuries like Achilles tendinitis.
The following are exercises you can do at home to strengthen your ankles:
- Ankle Rotations: While seated, raise your foot off the ground and make circles with your foot. Make sure to make circles wide to reach all parts of the rotation in the ankle. For an extra challenge, do it while standing and balancing on the other foot.
- Write the Alphabet with your Feet: Also with the foot elevated, write the alphabet with your toes. Make the letters big and wide to reach all stretch positions. Another challenge would be to do it while standing and balancing on the other foot.
- Walk on the 4 sides of your feet: Roll onto the outer parts of your feet and walk from one side of the room to the other. Then walk to the other side on the inner parts of your feet. Follow these by walking on the heels, and then on the toes. This will increase flexibility and strengthen the ankle at 4 angles.
- Downward-facing Dog: Make an upside-down “v” shape with your body. Posture on your hands and feet on the ground, with your butt up in the air. Push into your straightened arms so that your ears align with your arms. Then try to push down with your heels with straightened legs. This will stretch the back of your legs, especially the calves and Achilles tendon.
Depending on the severity, an ankle injury can take a long time to heal. To prevent issues with your ankle, do these exercises consistently. If you have repeated ankle injuries, it may be helpful to make an appointment today at Alamitos-Seal Beach Podiatry Group. One of our board-certified podiatrists, Dr. Douglas H. Richie, Dr. Jeremy L. Cook, or Dr. Faye E. Izadi, will be happy to assess your feet at either of our Seal Beach, CA and Los Alamitos, CA offices in Orange County.