Hiking requires maneuverability, balance and strength. You must carefully plant your foot with each step. Having strong ankles and ankle muscles can mean the difference between a successful hiking adventure or returning with an injury. Before you hit the trail, try these exercises to develop your ankles to increase your strength and balance.
Forward Jumps
Doing a jump exercise not only strengthens your ankle joints and muscles, it can also help with stability and balance. It may prepare you for a real-life situation while hiking as well. Start this exercise by laying out objects to jump over. Broom handles, canes or books can work, pretty much anything that can serve as an obstacle. Line three or four objects up with enough space between for you to land. Start by standing behind the first object, bend at your knees and in one explosive movement jump into the air and over the first object. Continue with little rest between the obstacles. When you get to the end, take a break, turn around and repeat. When this becomes easy, try one-foot jumping.
Step Ups
A step up exercise also strengthens the ankle joint and muscles. For this exercise, you will need a sturdy platform to step up onto. You may also consider holding hand weights for added intensity and strength-building. Begin by standing in front of the platform with an upright posture and abs contracting. Lift your right foot off the ground and put it up onto the platform, transfer your body weight to the right side and lift your left foot up onto the platform as well. Hold this position for a second, then lower yourself down in the same way, using the right leg to balance and hold body weight. Repeat on each side.
Lateral Shuffle
The lateral shuffle exercise strengthens your lower legs and helps you to work on agility. You can do this exercise using several pieces of rope to shuffle over. Begin by standing next to the first piece of rope. Bend down into a high-squat position. Quickly, using one foot at a time, move yourself over each piece of rope. Do not step on the rope and try to put one foot between each piece. When you get to the end, pause for a second of recovery and repeat.
Calf Raises
A calf raise is a weight-training exercise that focuses on the calves that support your ankles. For this exercise you will need a set of hand weights or a barbell. Begin with the weight in your hands and your feet positioned shoulder-width apart. Keeping your back straight and abs contracting, lift yourself up onto your toes. Hold this position for a second, then lower yourself back down.
References
- Appalachian Mountain Club; Ankle Strengthening Exercises; 2006
- American Council on Exercise: Forward Cone Jumps
- Mountain Survival.com; Backpacking Fitness; Therese Iknoian; 2001
- American Council on Exercise: Dumbbell Step-Up
- American Council on Exercise: Lateral Shuffle
- American Council on Execise: Barbell Calf Raises
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