Ankle strengthening exercises are very beneficial for various kinds of ankle joint and heel issues. Whether you’re an athlete aiming to enhance your performance or someone with heel pain, ankle, or foot pain, improving overall ankle health and stability can make a significant difference.
In this comprehensive guide on strengthening exercises for the ankle, we will cover easy yet effective ankle exercises to make your ankle strong and flexible. These exercises are carefully curated by me which I often prescribe to my patient in our clinical set-up. So, let’s get started.
Importance of ankle strengthening exercises
Before going to the exercises let us discuss the basics of four movements that a normal ankle allows. This will make it easier to understand the exercises we are going to learn.
Our ankle joint allows movement in the four different axes. These movements are ankle dorsiflexion, plantarflexion, inversion and eversion. When we pull our foot upwards the motion that occurs in the ankle is termed as dorsiflexion. When we take it downwards we call it plantar flexion in medical terms.
We can also turn our sole inwards in the direction of the body midline, it is called inversion. Exactly opposite, when we turn the sole outwards it is called eversion.
All these four motion occurs as a result of the action of specific muscles for all of these four movements. The calf muscles are our plantar flexors which means the plantar flexion motion is a result of the action of the calf muscles. The muscle present in front of the leg is tibialis anterior which is responsible for dorsiflexion motion.
The exercises we are going to learn are aimed at strengthening these muscles. So, let us begin with heel off in sitting.
Heel off in sitting exercise
The first exercise in the list of ankle strengthening exercises is heel off in sitting. It is recommended that the exercise for weak ankles should begin in a sitting position for at least a week. As we become accustomed, you should then shift to exercises in standing where you need to perform exercises in a weight-bearing position.
We will be coming to exercises in standing position later in this article, but let’s begin with exercises in sitting.
For heel off in sitting exercise your starting position would be sitting at the edge of a chair with your feet flat on the ground and your knees bent at a 90-degree angle. Sit straight and try to maintain good posture throughout the exercise.
In this position lift both the heel slowly and smoothly off the ground, keeping your toes in contact with the floor. Raise it to a comfortable point and hold the position for a few seconds.
Then, gradually lower your heel back down to the ground. Aim for around 10-15 repetitions in a session, gradually increasing the range of motion as you become more comfortable. You can do this exercise multiple times throughout the day, especially if you find yourself sitting for extended periods.
Toe off exercise in sitting
The “toe off exercise in sitting” is designed to target the muscles present on the front of the lower leg. The medical term for this muscle is tibialis anterior. The starting position for this exercise would be the same as the previous one, i.e. sitting comfortably in a chair with both feet flat on the ground.
In this position keep your heels firmly on the ground, then slowly lift your toes off the floor. While doing so, slowly extend your toes upward as if you’re trying to point them toward the ceiling. This movement engages the muscles of the toes and the front of the foot and leg.
Once you’ve extended your toes as far as you comfortably can, You should feel a gentle stretch in the back of the. Hold the position for a few seconds. Then slowly lower your toes back down to the starting position, allowing them to flex downward. A minimum of about 10-15 repetitions is recommended, gradually increasing the number of repetitions as your foot muscles become stronger and more accustomed to the movement.
Heel off in standing exercise for weak ankles
Our first exercise among the list of foot and ankle strengthening exercises in standing position is heel off in standing. The same exercises that I demonstrated in a sitting position can be done in a standing position. This exercise is designed to improve the flexibility ankle and strengthen the muscles of the leg and foot in weight-bearing positions.
So, stand straight with your foot flat on the ground and keep hip-width apart. Place a chair in front and hold the chair backrest to get support and prevent any kind of risk of falling and getting injured while performing the exercise.
Now initiate the movement by gently lifting both your heels off the ground while keeping your toes firmly on the ground. By doing this, your weight will transfer to the ball of your foot.
Try to lift your heel as high as is comfortable for you, without causing strain or discomfort. You should feel a stretch in the muscle in front of the shin bone. Hold the position for a few seconds, and while doing so try to maintain control and balance during this phase of the exercise.
Gradually lower your heel back to the ground. As your heel makes contact with the ground, your weight will shift back to the entire foot.
We recommend 10-15 repetitions in a session, gradually increasing the number of repetitions as you become more accustomed to the exercise. You should make it a part of your regular routine.
Toe off in standing exercise to strengthen your ankles
Our next exercise is to toe off in standing which focuses on enhancing the strength of the muscles in your toes and the back part of your leg. This is also performed in standing, however, the standing position would be different from the previous one. This time you have to stand with the trunk supported over the wall. So, stand close to the wall with your back facing the wall. Now lean your back so as to support your trunk on the wall. Adjust your feet by moving them slightly forward so as to stand in a stable position.
In this position lift the toes off the ground, ensuring that your heel remains in contact with the floor. Slowly and deliberately, extend your toes upward as far as you comfortably can. This action engages the muscles in the front part of your foot and leg.
Hold this position for a few seconds. Focus on maintaining your balance and posture throughout the exercise. Now, gradually lower your toes back down to the ground, allowing them to flex and touch the floor. You should perform this for around 10-15 repetitions in a session.
Also read: How to Use Silicone Heel Cup for Pain-Free Heel
Foot inversion in standing exercise for ankle strengthening
Our final exercise in the list of ankle strengthening exercises is foot inversion in standing, we also call it weight-bearing lateral foot. It is aimed at strengthening the muscles responsible for turning the sole of your foot inward. For this, our starting position would be standing straight with your feet hip-width apart. Keep the foot straight and relaxed.
In this position slowly turn both the soles of the foot inward towards your body. Invert your foot as much as you comfortably can, without causing strain or discomfort. You should feel the muscles on the outer side of your foot engaging during this movement. Hold the position for a few seconds. Now, slowly and gently return your foot to the starting position with the sole placed flat on the ground. We recommend it for about 10-15 repetitions in a single session. You can gradually increase the number of repetitions after a week or so.
Conclusion
These exercises are very simple and I strongly recommend you incorporate these into your routine. Over time, you may find ankle strength is improving which is reflected in enhanced balance, and increased mobility.
Remember, the journey to stronger ankles is a continuous one. So make it part of your daily exercise and workout. However, if you are suffering from ankle pain, then there are a few other sets of ankle pain relief exercises that can better help you with pain. We have covered this in one of our articles “What Causes Sharp Heel Pains? 11 Easy Exercises to Fix it Permanently” that we suggest you follow.
