Introduction:
Ankle problems are common, and weak ankles are particularly common, given that most day-to-day activities depend on them, from walking up and down stairs to running and jumping. And aside from sports injuries, there are many different factors that can contribute to weaker ankles, including genetics, lack of activity, or even an ankle injury in the past.
So what can you do to strengthen your ankles? Here are some exercises, stretches and lifestyle changes you can include to help you out.
Why ankle strength matters:
There are several benefits to having strong ankles. For one, stronger ankles can help improve your balance and coordination. This, in turn, can prevent falls and reduce the risk of ankle injuries. In addition, healthier ankles can help reduce or eliminate ankle pain or swelling, which can be particularly important for athletes or people who are very active. Lastly, the stronger your ankles, the more support you have for any weight or stress you put on them, whether that be during your daily commute or an intense workout.
On the other hand, weak ankles can lead to several consequences, including instability, reduced movement, and even lower back pain. People with weak ankles are more prone to ankle sprains or falls, which can lead to further complications. So it’s important to take care of your ankles proactively.
Exercises for strengthening ankles:
There are several exercises you can do for stronger ankles:
Calf raises:
Calf raises are a simple but effective way to strengthen the muscles in your calves and ankles. Stand with your feet shoulder-width apart and slowly raise up onto the balls of your feet. Slowly lower back down to starting position and repeat for 10-15 repetitions. Increase reps and duration as you progress.
Ankle circles:
Ankle circles can improve ankle strength, flexibility, and range of motion. While sitting on a chair or on the floor, lift one leg off the ground and move your ankle through a circular motion, clockwise and then anticlockwise. Repeat with the other foot.
Toe Raises:
You can do toe raises either with both feet simultaneously or one at a time. In the standing position, raise up your toes and shift weight to your heels. Hold this position for a second or two and lower back down. Repeat for several reps, and keep the movements slow and controlled.
Other recommended workouts:
You can also try some other workouts that can be beneficial to strong ankles like Skipping, Basketball, running circles and Kettlebell Swings.
Yoga poses for strong ankles:
Practicing yoga or other stretching techniques can improve balance, flexibility, and ankle strength:
Downward Dog:
Start on your hands and knees, then lift your hips up and back to form a V shape with your body. Keep your feet parallel and press your heels down onto the floor.
Tree pose:
While standing, lift one leg and rest the sole of your foot against your inner thigh, with your knee facing out. Balancing on your standing foot, bring your palms together at your heart. Hold for 30 seconds and repeat on the other leg.
Warrior poses:
Virabhadrasana I and II are both standing poses that can build strength and flexibility in your ankles. While standing, step one foot backward and bend the front knee, with both arms extended overhead.
Other recommended poses:
Other recommended poses include Garland pose, Crescent Pose, and Extended Triangle pose.
Lifestyle changes for strong ankles:
Lifestyle changes can make a big difference in ankle health:
Improving posture:
Good posture can ease pressure on your feet and ankles, which can help reduce or prevent injury. So stand up straight and make sure you’re well supported when sitting.
Maintaining a healthy weight:
Carrying extra weight can cause extra stress on your ankles, increasing your risk of injury. Maintaining a healthy weight can keep added stress off your ankles and help you be a more active person.
Wearing appropriate footwear:
Choose shoes that fit your feet well and provide support for your ankles. If you’re an athlete, use sport-specific shoes that are designed to help with different activities.
Stretching for strong ankles:
Don’t forget to stretch:
Ankle dorsiflexion stretch:
Sit on the floor with your legs extended in front of you. Place a towel or a band around the ball of one foot and gently pull the towel or band toward your body while keeping your knee straight. Hold the stretch for 15-30 seconds, then release and repeat on the other side.
Heel drop calf stretch:
Stand on a step or raised surface with your heels hanging off the edge. Lower your heels down as far as possible and hold 15-30 seconds. Repeat several times.
Seated ankle stretch:
Sit on the ground with your legs crossed in front of you. Then grasp the bottom of your feet and pull gently towards your body. Hold for 15-30 seconds and release and repeat on the other side.
Other recommended stretches:
Other recommended stretches can include a calf stretch against a wall or a resistance band, ankle plantar flexor stretch or Achilles stretch against the wall.
Professional help:
If you continue to have ankle problems despite incorporating these strategies, it is a sign to see a professional. Consult a physical therapist or sports medicine specialist to evaluate your ankle and offer you personalized solutions. After a consultation, they will work with you to modify and adapt your fitness routine and guide you with more effective ways to reach your goal of stronger ankles.
Conclusion:
Strong ankles are vital for supporting your overall health, especially if you are frequently active. From exercises to stretching, yoga to lifestyle changes, there are many proactive ways to strengthen your ankles and help prevent injuries.
But, the most important thing is to be consistent in your routine and keep a long term perspective. You need to focus on making a difference every day so that you can see the benefits of stronger, healthier ankles in the weeks and months ahead.
