Your ankles help you stay balanced, support your weight and are involved in the majority of activities you do while on your feet. Weak ankles can lead to problems with the tendon that attaches the calf muscle to your heel, the Achilles. Whether you are an athlete, dancer or someone who enjoys the occasional stroll, a strengthening exercise program might help prevent injuries.
Wobble Board Exercises
A wobble board is a round disc with a bump in the center on one side. In addition to strengthening your ankle, it is used to improve your balance and reflexes. A simple warm-up exercise is to sit in a chair and place the board on the floor in front of you. Put your feet on the flat, top side and rock the board side to side, front to back and in a circular rotation for two minutes in each direction. Once warmed up, use the chair for support and stand on the wobble board with your feet shoulder-width apart. Rock the board side to side and front to back for two minutes in each direction. Rotate the board in a circular way with its edge in constant contact with the floor. Without holding the chair, stand on the board for as long as you can without the edges touching the floor. As you get better with these exercises, increase the time and try balancing with your eyes closed.
Resistance Band Exercises
The only piece of equipment you need for these exercises is a resistance band. Sit on the floor, wrap the middle of the band around the ball of your left foot and secure the ends to a fixed object. Start with your left heel on the floor and your toes pointing toward the fixed object. Move far enough away so that there is a slight tension in the band. Slowly bend your ankle and bring your toes up toward you. Hold for five seconds and slowly return to the starting position. Repeat 10 times and switch feet. Remove the ends of the band from the fixed object. While holding the ends of the band, keep your right heel on the floor and point your toes straight up. Keep some tension in the band as you slowly point your toes. Hold the position for five seconds and slowly return to the starting position. Repeat 10 times and switch feet.
Heel Raises
Use a chair for balance when doing this Achilles strengthening exercise. Stand behind the chair with your hands on the back of the chair and your feet shoulder-width apart. Slowly lift your heels off the floor while moving your weight onto your toes. Hold this position for five seconds and slowly lower your feet to the starting position. Do a total of 10 heel raises, rest and repeat for two more sets. A variation is to perform this exercise over a step. Stand at the edge of a stair step with your heels slightly below the level of the step. While holding onto something for balance, rise up onto your toes, hold for five seconds and lower to the starting position. Do a total of 10, rest and repeat for two more sets.
Towel Scrunches
Remove your shoes and socks for this exercise. Sit in a chair and lay a towel on the floor in front of your right foot. Start with your heel off the edge of the towel and flat on the floor. While keeping your heel on the floor, reach out with your toes, grab the towel and pull it back toward you. Continue until you have scrunched the entire towel. Straighten the towel and repeat two more times. Repeat with your left foot. If you find this easy, place a heavy object at the end of the towel.
