Both men and women experience bone loss with age. Osteoporosis occurs when the bones become fragile and porous or brittle due to a loss of calcium and other minerals. You may not even be aware that you have this condition until you fracture or break a bone. The most common fractures due to osteoporosis occur in the hips, wrists and spine, but this disease can affect all the bones in the body, including the ankles. You can also lose bone density in the ankle joints due to sports injuries, normal wear and tear and arthritis in the joints. Exercise can strengthen your ankles and help prevent or reduce bone loss.
Balancing
Step 1
Stand up straight behind a stable chair. Keep your feet shoulder width apart and flat on the floor.
Step 2
Raise one foot by bending your knee so that you are standing on one foot. Balance yourself in this position for one minute or more. Hold the back of the chair to help you regain your footing if you lose balance.
Step 3
Lower your foot, relax and continue with the alternate foot. Repeat the exercise five to 10 times to strengthen the bones and muscles of each ankle.
Balancing with Weights
Step 1
Stand up straight with your arms lowered at your side and hold a 5- to 10-lb. dumbbell in each hand.
Step 2
Raise one foot behind you so that you are balancing on one foot while holding the weights. Remain in this position for 30 seconds to 1 minute.
Step 3
Lower your leg and alternate the exercise with the other foot five to 10 times each. This exercise increases the resistance to the ankle to increase bone density and muscle strength.
Balancing on a Pillow
Step 1
Stand about 12 inches away from a wall so that you are facing it. Stand on a semifirm pillow or cushion to provide a slightly unstable surface.
Step 2
Place your hand on the wall for support and raise one foot behind you so that you are balancing with one foot on the cushion. Your ankle may shift as your find a stable position; this helps to stabilize the muscles and ligaments and increase bone density.
Step 3
Continue standing in this position for 30 seconds. Relax and repeat with the other leg. Repeat this exercise with five to 10 times on each foot.
Tips and Warnings
- Running or jogging on a treadmill or other surfaces that have slight rebound such as grass or dirt also help to strengthen the ankle joints. Complete a warmup before exercising by doing stretches or slowly jogging in place for a minute or two.
- Wear comfortable running shoes that provide firm and stable ankle support even while exercising at home. Consult your doctor to determine whether your ankle bone loss may be due to poor nutrition or osteoarthritis, rheumatoid arthritis or other disorder.
Things You'll Need
- Running shoes
- Loose comfortable clothing
