Lateral sprains, caused by rolling your foot inward, make up 85 percent of all ankle injuries, according to the McKinley Health Center. The ligaments and tendons that hold your ankle bones together can become stretched and torn over time, leading to long-term disability. You can perform ankle-strengthening exercises to prevent reinjury. Consult your doctor or personal trainer before attempting exercise and if you feel discomfort or unwanted pain.
Ankle Dorsiflexion
The ankle dorsiflexion strengthening exercise uses a resistance band to add resistance and to strengthen the muscles associated with ankle flexion. Sit with your legs straight out in front of your body and face a sturdy object, such as a table. Tie one end of the exercise band to the object and the other end around the top and bottom of your injured foot, slightly below your toes. Pull your foot toward your body until you feel muscle tension and hold this stretch for 15 to 30 seconds. Perform three sets of 10 repetitions, five to seven days per week. Avoid arching your back as you progress to deeper stretches throughout the exercise.
Ankle Plantarflexion
The ankle plantarflexion exercise uses a resistance band to strengthen the muscles associated with ankle extension. Sit with both legs straight out in front of you. Grasp both ends of the resistance band with your hands and place the middle of it around the bottom of your foot, slightly below your toes. Keeping your back straight, push the bottom of your foot into the exercise band until you feel muscle tension. Hold this position for 15 to 30 seconds and return to your starting position. Perform three sets of 10 repetitions, five to seven days per week.
Anterior Tibialis Stretch
The anterior tibialis stretch exercises the muscles located on the outer part of your ankles. Sit in a chair and bring your right leg across your body, keeping your malleolus -- ankle bone -- relaxed and 2 inches above your left thigh. Grasp the top of your right foot with your left hand, pulling your right foot toward your left hip. Continue pulling until the point of muscle tension and hold this position for 15 seconds. Switch and do the same action with your left leg and perform four repetitions on each leg.
Toe Raises
Toe raises focus on strengthening the ankle muscles that surround your Achilles tendon. Stand up straight in front of a sturdy object, such as a chair, and place your hands on top of it as a support. Raise your body up using your toes and hold this position for two seconds. Lower yourself until your heels make contact with the floor. Perform two sets of 10 repetitions. Do the exercise on one foot as it becomes easier.
