Top 10 Exercises for Improving Ankle Stability
The risk of ankle injuries varies depending on the sport. Ankle injuries account for 45 percent of all basketball injuries, 31 percent of soccer injuries, and 25 percent of volleyball injuries. Ankle sprains account for 10% to 15% of all time lost to injury in professional, college, and high school football. Nonetheless, these injuries are frequently understated.
A strong, flexible ankle serves as an important foundation for injury prevention, whether you’re running back and forth on the tennis court or running to catch the bus. The good news is that just a few minutes per day can help prevent sprains.
- Calf Raises
- Place your feet hip-width apart.
- Raise your heels slowly until you’re on your tiptoes, then slowly lower back down to the ground. Raise and lower your heels in three slow counts.
- Perform 20 reps.
- External Calf Rotation
- Stand with your feet hip-width apart and externally rotate your thighs at a 45-degree angle to turn your toes outward.
- Raise your heels slowly until you’re on your tiptoes, then lower back to the ground. Raise and lower your heels in three slow counts. This position will also strengthen your foot’s arch.
- Perform 20 reps.
- Internal Calf Rotation
- Stand with your feet hip-width apart, then rotate your hip joints to turn your toes inward until they are almost touching.
- Raise your heels slowly until you’re on your tiptoes, then lower back to the ground. Raise and lower your heels in three slow counts.
- Rep is 20 times more.
- Alphabetic Motion
- Sit in a chair with one leg crossed over the other on the knee (left leg). Trace capital letters from A to Z on the left leg using the big toe as a pointer. Maintain a rigid big toe so that all motion comes from the ankle.
- Rep with the opposite leg.
- Ankle Lift
- Wrap a rope around a 10-pound weight.
- Sit on a counter and place a rope over the tops of your toes (keep wearing the shoes)
- Lift the weight as many times as you can with your ankle.
- Ankle Turn
- Take a long rope and place it under the arch of your shoes while sitting on a counter. Hold the rope at knee height with both hands.
- Turn the ankle inside as far as it will go. Pull-on the inside of the rope and turn your ankle to the outside, working against the rope’s resistance.
- Pull on the outside part of the rope as you bring your foot back inside, again working against resistance.
- Rep is 10 times more.
- Heel Walk
- As you walk, lift both feet so that you are on your heels. Toes should be pointed forward but not touching the ground.
- Walk forward in 20 small steps, then turn around and walk back.
- Lateral Hops
- Balance on your left foot and lift your right foot slightly off the ground.
- For 30 seconds, hop back and forth over an imaginary line.
- Rep the motion while balancing on your right foot.
- Rest for 30 seconds before repeating the exercise three times more.
- Planter Flexion With Resistance Band
- Sit on the floor, right leg extended. Wrap one end of a resistance band around your right foot’s ball and hold the other end in your hands. Keep your toes flexed.
- Return to the starting position by slowly pressing your foot forward, pointing it, while maintaining the band’s resistance.
Do 20 reps on each side, then switch to the opposite side.
- Dorsi Flexion With Resistance Band
- Get a resistance band and sit a few feet in front of a fixed object on the floor (like a heavy table leg). Connect one end of the resistance band to the fixed object and loop it over your right toes.
- Begin by angling your foot with your toes pointing forward, then slowly pull your foot back toward your knee. Do 20 reps on each side, then switch to the opposite side.
A few minutes a day can help you build ankle strength and stability.
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider if you have any questions about a medical condition.