Your ankles are a very mobile joint and are able to move in a wide variety of ways. The more mobile a joint, the less stable it tends to be. This means that weak ankles are prone to injury -- especially twists and sprains. Strengthening your ankles can help make them more resistant to injury.
Standing Calf Raises
The main muscle responsible for plantarflexing or extending your ankle away from you is your gastrocnemius. The gastrocnemius is located on the rear of your lower leg and can be strengthened by performing calf raises. Stand on a sturdy step so that the balls of your feet are on the edge and your heels are in free space. Use your hands for balance as necessary. Lower your heels as far down below your toes as your flexibility allows. Push up onto your tiptoes as though you are peeking over a fence. Continue to raise and lower your heels for the duration of your set. Make this exercise more challenging by holding a weight in one hand or by using one leg at a time.
One Legged Standing
Ankle sprains and strains are often the result of losing your balance. Nerves called proprioceptors send information to your brain to tell it what position your foot and ankle are in. Poor propreoception, often the result of previous ankle injuries, means that your ankle balance may be inhibited, which increases your chances of further injury. By improving your balance, your proprioceptive nerves will get better at controlling the position of your foot and improve your balance, which will lower your chances of injury.
Simply stand on one foot for as long as you can while maintaining an upright posture. Do not use your arms as a balance aid but, instead, use the muscles in your feet and ankles. This exercise is best performed without shoes. On completion, change legs and repeat. It is very common to find that you have one ankle more stable than the other. If this is the case, perform an extra set of this exercise for your weak ankle to address this imbalance.
Toe Raises
The muscle on the front of your shin -- tibialis anterior -- is responsible for pulling your ankle up toward your shin, a movement called dorsiflexion. This muscle is often weak, as there are no common gym exercises that target it. To strengthen the tibialis anterior, sit on an exercise bench and rest your heels on a 4- to 6-inch high block or step. Lower your toes down until they touch the floor. Pull your toes up as high as you can while keeping your heels on the step. Continue to lower and raise your toes for the duration of your set. Make this exercise more challenging by wrapping an ankle weight around your forefoot.
Ankle Circles
Leading a mostly sedentary life means that your ankles may not get much exercise during the day. Even regular exercisers may have weak ankles if they do not do targeted ankle movements. You can strengthen your ankles anywhere and at any time by performing this simple exercise. Either seated or standing, extend your leg so that your heel is a few inches off the floor. Next, draw clockwise circles with your toes. Continue until your feel your ankles are beginning to fatigue. Repeat the exercise using your opposite ankle. Perform a second set but this time circle your ankle counterclockwise. Perform this exercise frequently throughout the day to help keep your ankles in good condition.
References
- "Sports Injuries: Diagnosis and Management"; Christopher M. Norris; 2004
- "Sports Injuries: Their Prevention and Treatment"; Lars Peterson and Per Renstrom; 2000
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
