Keeping your ankles strong plays a major role in reducing your risk of falling, tripping or losing balance. Strong ankles also make walking and performing a variety of everyday tasks more comfortable. Isometrics involve strengthening your muscles without increasing muscle length. Using only muscle contractions, isometrics can help during injury recuperation or be used as fitness-strengthening maneuvers. Check with your doctor first since not all exercises may work for you.
Chair In and Ups
Instead of viewing your recliner or couch as a comfort tool, start using it as an exercise aid. Strengthen your ankle by doing a standing ankle isometric exercise that starts by placing the outside portion of your right foot against the bottom of the chair. Gently and firmly press your ankle into the chair while also pulling up on your ankle. Your arches will be off the floor at this point. Hold the tension for eight seconds. Slowly return to the original position. Repeat this exercise 10 times. Do the exercise again using your left foot.
Inversion Pushes
Isometric ankle exercises involve strengthening the muscles that run along the inner portion of your ankle by doing an inversion maneuver. Start this maneuver by standing and placing the inside of your left foot against the bottom of a chair or sofa. Slowly lift your foot, keeping your heel on the ground, and gently press your foot into the item. Hold onto the chair or sofa for support purposes, if needed. Hold the tension for eight seconds. Slowly return your foot to the original position. Relax 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left foot.
Ankle Pushups
Start doing some isometric ankle exercises that use a dorsiflexion movement. Start the exercise by sitting upright in a firm chair and keeping your feet firmly planted on the floor. Gently lift your right leg and place the heel onto the top of your left foot. Slowly push your right heel into your left foot while lifting your left foot to resist the pressure. Feel the tension in your left ankle area. Hold the tension eight seconds. Return to the original position. Relax 10 seconds. Repeat the exercise 10 times. Do the exercise again by placing your left heel over the top of your right foot. Another exercise version involves putting your foot underneath the sofa and pulling up your foot while pressing against a sofa or chair.
Outer Strengtheners
Keep your isometric ankle exercise program well-rounded by doing some eversion maneuvers that strengthen the outside portion of your ankles. Start the exercise by standing upright and placing the outside of your right foot against a firm table leg such as a kitchen or exercise table. Slowly press your right foot into the table leg. Hold the tension 10 seconds. Release the tension and relax 10 seconds. Repeat this exercise 10 times. Do the exercise again using your left leg.
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