The ankle is one of the areas of your body most susceptible to injury, and some ankle sprains or ankle-related injuries may take weeks or months to heal. Exercising your ankles can help prevent these injuries. As your ankles become more flexible, your balance can be improved. Consult your healthcare professional before attempting any form of exercise.
Ankle Circles
Ankles circles can be done in your home and without heavy equipment. Sit on a soft surface with your legs straight out in front of your body. Rest your back against a wall and slowly circle both feet outward and then inward. Perform 20 repetitions each direction. To do an alternative of this exercise, sit in a chair and lift both feet off the ground, slowly circling your ankles to the right and then to the left, performing 20 repetitions in each direction.
Single Leg Stance
The single leg stance exercise requires you to balance on one leg without additional support from an object such as a table or wall. Start by lifting one foot off the floor and hold this position for five to 10 seconds. Slowly lift your leg toward and level with your chest and hold this position for five to 10 seconds. Return to your starting position and switch legs. Perform one to two sets of 5 to 10 repetitions for each leg.
Rocker Board
The rocker-board exercise uses a rocking board that works on your balance as you move forward, back and side to side. Start by standing with both feet flat on the rocker board with your big toes, little toes and heels touching the board at all times. Slightly bend your knees to maintain balance and use a support such as a table or wall if the exercise becomes too difficult. Move forward and hold for 10 to 30 seconds; move backward and hold for 10 to 30 seconds; and move from side to side, holding each position for 10 to 30 seconds. Once you find your balance point, the point at which you balance easily, you can increase your hold time to one minute or for as long as possible.
Wobble-Board One-Leg Balance
The wobble-board one- to two-leg balance exercise uses a wobble board that works on establishing stability in your ankles. Start with both feet flat and centered on the wobble board, keeping your back and neck straight. Avoid hyperextending your knees throughout the exercise. Lift one leg off the board and hold this position for 10 to 30 seconds. Slowly return to your starting position and switch legs. As you become more proficient in this exercise, hold your balancing position for as long as possible.
References
- RonJones.org; Foot Exercises for Better Balance & Support; Aerin Alexander, et al.; September 2007
- "BioMechanics"; Proprioceptive Exercises Balance Ankle Stability and Activity; Brandi L. Ross, ATC, CES; October 2006
- DrCharlesBlum.com; Ankles for a Stable Foundation; Charles L. Blum, DC
- Athletes in Action Sports Performance; Treating Chronic Ankle Sprains in Sports; Cori Thompson, et al.; March 2009
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