The ankle consists of a network of joints, bones and ligaments that work together with the muscles and tendons in your lower leg. Together, these components work to ward off stress that comes from physical activity such as running, skating, walking or jumping. Ankle exercises can help strengthen muscles, which is especially important for preventing injury. Consult with your doctor before doing new exercises, particularly if you have an ankle injury or pain.
Balance
Improve your overall sense of balance by standing on one leg. Though this doesn't seem like a workout, your ankle will work hard to keep you from falling over. It also helps strengthen your calves. Stand on one foot and hold your balance for a minute or two, then switch and perform the exercise with your other foot. To make it even more challenging, try it with your eyes closed or with a pair of dumbbells in your hands. Perform this exercise anywhere at any time.
Range of Motion
Isotonic exercises use forms of resistance to improve your ankle's range of motion. This is important especially after an injury, such as an ankle sprain. Wrap a resistance band around the ball of your foot. Hold the ends close to your body, and push your foot down as far as you can. Hold that position for 10 to 15 seconds. Another isotonic exercise to try includes wrapping the resistance band around a sturdy object, like the leg of a desk. Wrap the band around the top of your foot and flex your foot back as far as you can.
Flexibility
To prevent ankle injuries, it's also important to work on your ankle flexibility. Keeping your ankles flexible may help you perform better at certain exercises, such as running. Lie your back with one leg flat against the floor. Lift the other leg so that your knee is bent at a 90-degree angle. To help hold your leg up, cup both of your hands beneath your thigh. Rotate your feet toward and away from your body. Make circular motions as well. Use ankle flexibility exercises either before or after you do a physical activity that involves your ankles, like running or doing leg presses.
Other Considerations
If you experience an ankle injury, see your doctor. She will determine the severity of the injury and provide rehabilitation exercises as well as other information to help relieve our pain and other symptoms. Always warm up prior to any physical activity, wear well-fitted shoes, and maintain good strength and flexibility in your ankles.
References
- Southern California Orthopedic Institute: Anatomy of the Ankle
- Bodybuilding.com; Your Keys to Rock-Hard Ankle Stability; Nick Nilsson
- American Orthopaedic Foot and Ankle Society: How to Strengthen Your Ankle after a Sprain
- "Running Times"; Ankle Flexibility Exercises; July/August 2010
- MayoClinic.com: Sprained Ankle Prevention
