Having powerful ankles and knees can help you in a number of sports or day-to-day activities. Jumping, sprinting and making lateral movements require healthy, flexible ankle and knee joints. Exercises that help develop the knees and ankles can also benefit people who require rehabilitation after suffering an injury. The McKinley Health Center at the University of Illinois at Urbana-Champaign notes that spraining an ankle can increase your risk of reinjury by 40 to 70 percent but proper rehabilitation can lower this risk.
Leg Curl
Leg curls strengthen the hamstring muscles. This helps balance the strength in your thighs, placing less stress on the knee joints. The movement can be performed with either ankle weights or a resistance band. Attach a resistance band to your right ankle and a sturdy object. Lie on your stomach and position yourself so the band offers slight tension, removing any slack. Bend your right knee, moving your heel toward your buttocks. Slowly extend your knee, returning to the starting position. Do three sets of 10 repetitions with light tension. Slowly add tension as your strength increases.
Quadriceps Contraction
Sit on the floor with your legs extended. Place a small cushion underneath your legs to elevate them, slightly above the knee joint. Bring your left knee toward your chest, leaning back slightly. Flex the quadriceps muscle of your right leg, pointing your toes up. Hold for 10 seconds. Rest for three seconds and repeat the motion for 10 to 20 repetitions. After completing the right leg, perform the same movement for your left leg. This exercise strengthens the quadriceps muscles attached to the knee joint.
Ankle Strength
Tie the end of an exercise band to a sturdy object. Sit down with your legs out in front of you, facing the object. Attach the band to the top of your foot and flex your ankle, pulling your foot up toward you. Repeat for three sets of 10 repetitions. Do this exercise five to seven times each week to strengthen your ankle.
Ankle Range of Motion
Increasing ankle flexibility can help you develop strength in the joint and reduce the risk of injury. Stand up straight and slowly move one ankle in a circular motion. Move the ankle clockwise, then counterclockwise. Perform the same movement with your other foot. Do 10 repetitions, three to four times each day.
Tips
Before starting any strength training program, consult a physician.
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