Weak ankles and lower legs are not always the cause of painful ankle injuries. A long forgotten sprained ankle, inversion injuries, obesity or even repeated abuse to the ankle joint can set you up for future ankle problems such as chronic pain and performance issues. If you have received clearance to exercise from your physician, there are daily exercises you can to do strengthen the ankle muscles and help prevent future damage to those vital joints.
Step 1
Sit in a comfortable chair or lie in bed. Imagine your big toe is a pencil and draw the alphabet with using your toe. Complete the alphabet with both feet, eventually progressing to two to three repetitions on both feet.
Step 2
Extend your knee and point your toes away from your body. Again using your big toe, draw circles in the air with your feet. Draw five to 10 circles with both feet and complete three times daily as tolerated.
Step 3
Stand next to a sturdy chair or table. Place your right hand on the chair and bend the opposite leg at the knee, effectively placing all your weight on one ankle. If you can, let go of the chair and practice balancing on the ankle for 30 seconds. Repeat the same with the other side.
Step 4
Complete these ankle warm-up exercises before physical exercise or activities. A warm-up gets the blood flowing to the surrounding structures and joints, preparing the ankle for the further stress of activity.
Tips and Warnings
- Wear a brace or splint as ordered by the physician. Ask your doctor if it is OK to remove the brace for ankle exercises.
- Stop any exercise that causes pain in your ankle and contact your doctor.
Things You'll Need
- Ankle brace, optional
