When left untreated, ankle injuries -- especially ankle sprains -- can lead to a condition known as chronic ankle instability. Chronic ankle instability is a condition marked by a reoccurring "giving way" of the lateral, or outside portion, of the ankle bone. Weak ankles can lead to persistent sprains and chronic pain. Weak ankles should be examined by a doctor and a treatment program should be put into place based on the severity of your ankle weakness. Treatment of weak ankles can help to prevent a life-time of pain.
Step 1
Use an ankle brace. An ankle brace can help prevent repetitive ankle sprains while you are working out or doing daily activities.
Step 2
Participate in physical therapy or a home exercise program to help strengthen your ankles. A strengthening program is usually recommended by your physician to help strengthen your ankle ligament prior to undergoing surgery for chronic ankle instability.
Step 3
Complete heel raises. Stand up with your back straight, knees extended and your feet positioned shoulder-width apart; for added support, stand with your hands on a counter top or back of a chair. Rise up off of your heels and onto your toes. Hold this position for a second, relax and repeat 10 times.
Step 4
Work on the range of motion of your weak ankle. Sit with your leg fully extended and your toes pointing toward the ceiling. Pump your ankles up and down -- like you were pressing on the gas pedal of a car --, then move your ankles in circles, going both clockwise and counter-clockwise. Repeat 10 times in each direction.
Step 5
Complete a balance exercise to help strengthen your ankles. Use a jump rope to jump rope on both legs for five minutes. Then, jump rope on your left leg only for five minutes, followed by five minutes of jumping rope on just your right leg.
Tips and Warnings
- Visit a doctor. A physical examination, medical history and X-rays can help diagnose and determine the severity of chronic ankle instability. Once the extent of your condition is known, your doctor can develop a treatment plan. If ankle braces and physical therapy do not work, consider surgery. Talk to your doctor about scheduling surgery to help repair damaged ligaments in your ankles.
- To avoid weak ankles, always treat ankle sprains. Never exercise or play through pain.
Things You'll Need
- Ankle brace
- Jump rope
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