Utilize the wobble board to develop ankle and foot strength, proprioception, and balance. The unstable surface of the wobble board forces the smaller muscles, tendons, and ligaments to control the board's movements. You can use the wobble board...
Injuries to the foot and ankle are some of the most common injuries among skaters because skaters must use their ankles to navigate across ice or pavement, making turns and quick stops that can lead to injury. Common ankle injuries include lateral...
Your ankles can endure considerable abuse during a soccer game. Ankle injuries are common in the sport, and though you can't directly make your ankle stronger, you can strength-train the muscles near the joint for more stability. There also are...
Enhancing the strength, mobility and range of motion of your ankle after an should start slowly to avoid further aggravation and reinjury. Your ankle is primarily composed of bone, ligaments and tendons, tissues that have very little blood...
Ankle exercises include strengthening, stretching, range of motion and balance activities. Your ankle can make four main motions. Plantar flexion is pointing your toes, while dorsiflexion is lifting your toes toward your shin. If you turn the...
Many equipment options exist that will help strengthen your ankles. Many items force you to perform exercises in an unstable environment. By performing exercises in an unstable environment, more muscles will be challenged than if the same exercise...
Ankle sprains are a common football-related injury. Ankle injuries can occur as the result of a direct blow to the ankle or awkwardly turning the ankle as you run and maneuver across the football field. Ankle injuries can leave football players...
Despite their importance in all types of athletic activities, the ankles often get overlooked when designing workout routines. Yet ankle strength stabilizes balance, increases quickness and improves agility and lateral movement, all important...
Whether you have weakness in your ankle or are rehabilitating from an ankle injury, strengthening the muscles that support your ankle will give added stability to the joint. If you have an injury, do not proceed with strengthening exercises until...
Ankle injuries are among the most common injuries experienced by people of all ages. According to Wisconsin's Bay Area Medical Center, the United States has about 25,000 ankle sprains every day. Strengthening the ligaments that surround the ankle,...
Cheerleading requires a great deal of strength and conditioning -- especially in the ankles and wrists. The ankle and wrist play a crucial role in the performance of cheer pyramids and tumbling. To prevent injury and enhance performance,...
Yoga does more than strengthen the ankles. Regular practice of yoga will make your ankles stronger, more flexible and balanced. The ankle is a joint that requires a combination of flexibility and strength to do its job. The foot and ankle are the...
Ankle ligament tears vary depending on the severity of the tear, as well as on its location. While ligament tears can require surgery, many can heal naturally with a strict regimen of rest, ice and strengthening exercises. Ankle strengthening...
The wobble board is an effective tool to strengthen and stabilize the ankle. The wobble board can be used in conjunction with a rocker board and a balance ball. You can utilize the wobble board as a preventative and rehabilitative tool to develop...
You can have a weak ankle as the result of an injury, or simply an ankle that's weaker than you'd like for some activities. In either case, the best fix for your situation is to strengthen the muscles in and around your ankle until it's up for the...
The ankle consists of a network of joints, bones and ligaments that work together with the muscles and tendons in your lower leg. Together, these components work to ward off stress that comes from physical activity such as running, skating,...
Weak ankles and lower legs are not always the cause of painful ankle injuries. A long forgotten sprained ankle, inversion injuries, obesity or even repeated abuse to the ankle joint can set you up for future ankle problems such as chronic pain and...
The duck walk, also called a heel walk, is an ankle exercise that works the tibialis anterior muscles on the front of your lower leg. These muscles run over the top of your shinbone and are vital to balance and ankle control while running. When...
Exercises to strengthen the ankle after a stroke need to be done in order for your body to return to an independent operating level. Exercise has been compared to prescribing medication for stroke patients, according to the American Heart...
A hairline fracture, also known as a stress fracture, is a crack or fissure in the surface of the bone. These types of fractures may not require a cast, or the doctor may prescribe a walking cast so that there is less risk of muscle atrophy or...
The BOSU resembles half of a Swiss ball with a flat, sturdy bottom that serves as its platform. Its unstable environment challenges your ability to balance and stabilize your body when you move. Therefore, the BOSU is one of many tools that can...
An ankle fracture is painful and puts a hold on your physical activity. An ankle fracture can put you in a cast for six weeks, and if surgery is necessary, you may be healing for two to three months. Rehabilitation is an important part of...
Ankles are the most commonly injured joint in athletes. Every year, as many as 10 million ankle injuries occur. Because of the complexity of the joint and its weight-bearing function, the ankle needs special attention to prevent injury and stay...
Lateral sprains, caused by rolling your foot inward, make up 85 percent of all ankle injuries, according to the McKinley Health Center. The ligaments and tendons that hold your ankle bones together can become stretched and torn over time, leading...
Ankle strengthening exercises for tendinitis are designed to help strengthen the muscles that surround your ankle tendons, increasing stability in your ankle as well as improving your range of motion. While it is important to rest immediately...
Exercises to strengthen arthritic ankles and preserve cartilage are designed to help minimize tension and additional pressure placed on your joints during exercise. While traditional stretching and weight-bearing exercises will help strengthen...
An inversion ankle sprain is when you twist your foot inward, tearing the ligaments on the outside of your ankle. Weak ankle muscles, ankle joint instability and previous ankle injuries can increase your risk of sustaining an ankle sprain....
Ankle-strengthening exercises are necessary to recover from injuries, such as sprains or fractures, and beneficial to prevent injuries and improve athletic performance. Thera-Bands, resistance bands, sport cords or medicords are elastic materials...
The repetitive motion of running requires strong muscles on the front and backs of your shins. Strong muscles in the backs of your legs give you a powerful push-off with your back foot, while strengthening the muscles along the front of your shins...
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