Strong, agile ankles are essential for optimal sport and fitness performance, and for reduced risk of injury with everyday activities. Exercises to protect your ankles not only strengthen the tissues around your ankles, but also enhance the proprieception of the muscles acting on the joint. Proprioception refers to the ability of the structures acting on your joints to sense your ankle's position relative to your body and the surface you are standing on, correcting your movement as needed.
Stork Stance
The stork stance basically entails balancing on one foot at a time, working the muscles along the back, front and sides of your leg, ankle and foot. Do this exercise first on the floor with your eyes open, holding your position for 30 seconds per leg. The next progression is to do the exercise with your eyes closed. Then stand on an exercise disc pillow near an immovable object. Balance on one foot at a time, grabbing the immovable object for a second or two as needed, until you catch your balance again. The final progression for a stork stance to protect your ankle is to close your eyes as you balance on a 2-inch-thick exercise disc pillow, ensuring you step your other foot on the floor to catch your balance.
Calf Raises
Calf raises focus on purely strengthening the muscles, tendons, ligaments and bones around your ankles. Perform this exercise first with your body weight, then hold a progressively heavier dumbbell; if you are working your right ankle, hold a dumbbell in your right hand. You may use a large weight plate or the edge of a step bench to do calf raises. Place the ball of your right foot at the edge of a weight plate, then stand on your tip-toes, holding the contraction for two seconds. Slowly lower your heel toward the ground, then stand on your tip-toes again. Repeat the exercise for three sets of 10 repetitions per leg.
Dorsiflexion
Dorsiflexion means you are pointing your toes toward your head, working the muscle on the front of your leg, strengthening the anterior portion of your ankle. Perform this exercise in an area where you can take 10 steps, such as a hallway, between two rows of exercise equipment or around your living room. Point the toes of both feet toward your head, balancing on your heels. Walk 10 steps per leg, then return to start position. Repeat the exercise for three rounds.
Towel Slides
Towel slides work the muscles that bend your ankles outward and inward. You will need a long beach towel and a 5-lb. weight plate. Complete this exercise by sitting on a chair or at the edge of an exercise bench. Position the short end of the towel under the front half of your right foot and extend the length of the towel toward your left side; place the weight plate on the end of the towel farthest from you. Pivot your right foot on its heel as you draw the towel toward you by moving your foot left to right. Once you have pulled the entire towel near you, extend the length of the towel toward your right, pivoting on your right heel as you move your foot from right to left. Switch legs and repeat the exercises for two rounds per leg.
Jump Roping
Jumping rope enhances the strength and power of your ankles, protecting them in situations when you must land and absorb the weight of your body. Such instances include sliding off a countertop, stepping off an exercise bench and catching yourself as you step off the sidewalk. Use a jump rope to do two sets of 30 jumps using both of your feet and two sets of 30 total jumps alternating your feet.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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