Ankle exercises for kids will help build muscle in your child's ankle as well as reduce risk of injury while playing sports or engaging with friends. Ankle exercises will stretch ligaments and tendons, improving range of motion and flexibility.
Balancing Exercises
Balancing exercises will help your child strengthen her ankles as well as improve coordination. Balancing exercises range from squat exercises to one-foot balancing exercises. To perform a one-foot balancing exercise, instruct your child to stand up straight with her hands on her hips. From here, have her lift her left foot off the ground, bending at the knee until the thigh is parallel to the ground. Hold the position for 10 seconds. Repeat this exercise with the right leg, alternating between the two until fatigued.
Foot Circles
Foot circles will help your child build muscle mass in his ankles as well as improve range of motion. Have your child sit in a chair with ankle weights on both ankles. Have him extend his right leg out and off the ground until it is parallel to the ground. From here, have him perform a clockwise ankle rotation, performing a full rotation before stopping. Perform 10 full rotations, alternating between both legs until fatigued.
Resistance Band Ankle Bends
Resistance band ankle exercises will help your kid strengthen her ankles as well as improve her range of motion. Have your child sit down on the ground with a resistance band wrapped around the balls of her right foot. With her right foot extended, have her point her toes back and toward her body by pulling with the resistance band. Hold this stretch for 10 seconds before relaxing. Repeat the stretch three times or until fatigued.
Ankle Pumps
Ankle pumps will help your child strengthen the muscles around his ankles as well as the ankle muscles themselves. Instruct your child to sit down with a resistance band, wrapping the band under the balls of both of his feet. With his legs extended, have him pump his ankles out and away from his body, pushing against the resistance band. Your child should hold for several seconds before bringing his foot back to its original position. Repeat this pump motion 20 times or until fatigued.
Member Comments