Calf & Ankle Exercises

The ankle and calf muscles can be strengthened by contracting the muscles of the lower leg, including the gastrocnemius, soleus, tibialis anterior, tibialis posterior, peroneus tertius, peroneus longus, and peroneus brevis. These muscles work to create movement in the ankle in one of four ways: dorsiflexion, plantar flexion, inversion and eversion, according to the Aerobics and Fitness Association of America. Perform exercises that strengthen all of these muscles for a balanced lower-leg workout.

Eversion Exercise

Ankle eversion is done when the toes are pointed outward. If you slide the ball of your foot outward without moving your heel, you are performing eversion. To exercise the peroneal muscles that evert the ankle, sit in a chair with a circular resistance band wrapped around the outsides of your feet hitting just below the little toe. Start with your feet parallel to each other and then move them far enough apart to create some tension in the band. Then open your feet outward without moving the heel. Keep your knees and hips stable so the ankle is targeted, according to AFAA.

Inversion Exercise

You can do an inversion exercise with a resistance band wrapped around the inside of one foot just below the big toe. Start with your feet facing straight ahead with the other end of the cable around a stationary object. Stand at a distance from the object to create mild tension in the band. Once in position, turn your toes away from the object and toward your other foot. Work one ankle at a time. This exercise can be done standing, seated in a chair with your knees bent, or lying on the floor with your legs straight.

Jump Rope

Jumping rope works the muscles of your calves, according to an article by Susan L. Hitzmann, a neuromuscular and craniosacral therapist, on the Ideafit website. Jump with your legs straight but with a "soft" knee joint---do not lock your knee. Hitzmann recommends jumping for 10 to 30 seconds at a time, quickly, and starting with three sets. Increase the time and sets as your ankles and calves get stronger.