Try These 5 Ankle Strengthening Exercises!
Do your ankles feel weak, unstable, or painful during daily activities? If so, you’re not alone. Weak or stiff ankles are a common issue that can lead to poor balance, reduced mobility, and even an increased risk of injury. But the good news? You can take steps to strengthen weak ankles and improve ankle stability with the right exercises.
At our physiotherapy clinic, we often see people dealing with ankle pain or recovering from an injury. Our ankle pain physiotherapy Edmonton focuses on improving ankle mobility, strength, and flexibility to prevent further issues and keep you moving confidently. In this blog, we’ll walk you through 5 simple and effective ankle-strengthening exercises you can try at home to improve ankle strength and support your overall foot and ankle health.
Why Are Strong Ankles Important?
Your ankles are the foundation of your mobility. Whether you’re walking, running, or simply standing, your ankles support your body weight and help maintain balance. When your ankles are weak or unstable, it can lead to:
- Reduced Ankle Mobility: Difficulty moving your foot up, down, or side to side.
- Increased Risk of Injuries: Weak ankles are more prone to sprains or strains.
- Chronic Pain: Weakness can lead to discomfort or pain over time.
- Limited Flexibility: Stiff ankles can affect your range of motion, making daily tasks harder.
Strengthening your ankles not only helps prevent injuries but also promotes ankle pain relief and supports recovery from past injuries.
5 Ankle Strengthening Exercises to Try:
1. Ankle Circles
How to Do It:
- Sit on a chair or lie on your back, keeping one leg extended.
- Point your toes and slowly rotate your ankle in large circles.
- Complete 10 circles in one direction, then reverse and repeat for the other ankle.
Benefits:
This gentle exercise increases ankle mobility and flexibility, especially if your ankles feel stiff or tight. It also improves the range of motion, which is great for preventing injuries and ensuring smoother ankle movements during everyday activities.
2. Calf Raises
How to Do It:
- Stand with your feet shoulder-width apart and hold onto a chair or wall for balance.
- Slowly lift your heels off the ground, shifting your weight onto your toes.
- Lower your heels back down with control.
- Perform 2–3 sets of 15–20 repetitions.
Benefits:
Calf raises strengthen the calf muscles, which play a major role in supporting your ankles and maintaining ankle stability. This exercise also helps improve balance and reduces the risk of ankle sprains or injuries.
3. Toe and Heel Walks
How to Do It:
- Walk forward on your toes for about 10–15 steps, keeping your steps slow and steady.
- Then, switch to walking on your heels for the same distance.
- Repeat this sequence 2–3 times.
Benefits:
Toe and heel walks work multiple muscles in the feet, ankles, and calves, helping to strengthen weak ankles and improve balance and stability. This exercise is also great for increasing your coordination and foot control.
4. Resistance Band Ankle Flexion and Extension
How to Do It:
- Position yourself on the floor with your legs stretched forward.
- Attach a resistance band around the ball of your foot and grip the ends firmly with your hands.
- Push your toes forward against the resistance (like pressing on a gas pedal), then slowly return to the starting position.
- Reverse the motion by pulling your toes back toward your body.
- Perform 2–3 sets of 10–12 repetitions per foot.
Benefits:
Using a resistance band targets the muscles around your ankles, improving ankle strength, flexibility, and overall mobility. This exercise is especially helpful for those recovering from injuries, as it strengthens and stabilizes the joints.
5. Single-Leg Balance
How to Do It:
- Stand on one leg, maintaining the other foot slightly off the ground.
- Try to balance for 20–30 seconds. For an added challenge, close your eyes or stand on an uneven surface, like a folded towel.
- Switch legs and repeat for 2–3 sets per side.
Benefits:
Single-leg balance challenges your ankle muscles to stabilize your body, improving both ankle stability and overall balance. This exercise is particularly useful for preventing falls and building confidence in your movements.
When to Seek Help for Ankle Pain?
While these exercises can be a great starting point, some cases of ankle pain or instability require extra support. If you’re dealing with persistent pain, swelling, or difficulty moving your ankles, it might be time to consider physiotherapy for ankles.
Our ankle pain physiotherapy in Edmonton focuses on relieving pain, improving ankle strength, and guiding you through a tailored recovery plan. Whether you’ve suffered a sprain, have weak ankles, or just need ankle support to regain mobility, our physiotherapists are here to help.
Let's Strengthen Those Ankles Together!
Weak ankles don’t have to hold you back. By incorporating these ankle-strengthening exercises into your routine, you can enhance your mobility, minimize pain, and build stability over time.
Our ankle pain physiotherapy in Edmonton helps to reduce ankle pain, improve ankle strength, and regain confidence in their movements.
If you’re looking for additional support or need help with ankle injury recovery, contact Eastwood Physiotherapy in Edmonton today. Our physiotherapists are here to provide effective treatments and guidance to keep your ankles strong and pain-free.
Let’s work together to get you back on your feet—stronger than ever!
