If you have suffered from an ankle injury or just want to improve ankle stability, exercising with weights may be right for you. After an injury -- once the ankle has healed and your doctor clears you for exercise -- weights can help strengthen the muscles, tendons and ligaments of the ankle joint. For others, enhancing ankle stability can help with balance or improve sport performance.
Flexion and Extension
You will need a pair of ankle weights to perform this exercise. Strap the weight around the ball of your foot. Sitting on the floor, with your legs extended out in front of you, gently and in a controlled manner point your toes, then flex them back toward you. Pointing your toes is called extension, and flexing them back is called flexion. Do this exercise for 10 to 15 repetitions of two to three sets.
Inversion
The best way to perform this exercise is seated on a chair, with your feet just above the ground. Strap the ankle weight around the ball of your foot. In a controlled manner, rotate your foot in toward your body, hold for 1 second, then return to the starting point. Perform this exercise for 10 to 15 repetitions of two to three sets on each foot.
Eversion
Eversion is the opposite of inversion. Perform this exercise seated, with your feet off the ground and an ankle weight strapped around the ball of your foot. Start in a neutral position and slowly rotate your foot out and away from the midline of your body, just at the ankle. Hold for 1 second, then return to the starting position and repeat. Do this exercise for 10 to 15 repetitions of two to three sets on each side.
Calf Raises
Calf raises can be performed in a variety of ways to work the muscles that control your ankles. Stand near a wall or chair so you have something to grab if you lose your balance. Holding a free weight in each hand, slowly raise yourself up onto your toes. Hold for 2 to 3 seconds, then lower yourself. A variation of this exercise involves standing on one foot and working each ankle individually. You can also start without any weights and work up to adding weight. Do this exercise for 10 to 15 repetitions of two to three sets.
References
- University of Illinois: McKinley Health Center: Ankle Sprain; June 7, 2010
- "ACSM's Guidelines for Exercise Testing and Prescription"; Mitchell H. Whaley et al.; 2006
- American Council on Exercise: Standing Calf Raises--Wall
- "Foundations of Athletic Training"; Marcia K. Anderson et al.; 2005
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