Ankles are tender areas.

You probably walk every day. Given this activity level, you would think YOUR LEGS, FEET, AND ANKLES would be strong enough to handle it all. Unfortunately, too many people find out how wrong they are, especially about their ankles. Like most parts of your body, your ankles work well when used the right way. But it only takes a slight tweak to sprain, twist, or even break your ankle. 

Keep reading this article to learn some exercises you can use to strengthen your ankles and help prevent injury. Try to add these into your routine about 3 times per week. 

Recovery from an Ankle Sprain

Ankle sprains come from your ankle going in an uncomfortable way through a twist, turn, or other strange movement. The sprain happens when you strain the ligaments that support the bones in your foot and leg. A sprained ankle can develop into long-term pain and future sprains. You can begin the healing by walking on your sprained ankle, even if you do so with crutches. Start stretching and doing exercises to rehab your ankle within 72 hours - though make sure to do so carefully, paying attention to your pain level.

1. Ankle Circles

  • Sit down on the ground.
  • Bend both of your legs.
  • Cross one leg over the other.
  • Hold the ankle of your crossed leg.
  • Turn your foot in small circles - let your hand do all the work.
  • Reverse directions and turn your ankle the other way.
  • As your ankle grows stronger, you can begin having your ankle do more to the work and your hand doing less of the work.

2. Ankle Circles level 2: Ankle Alphabet

  • Sit down on the ground.
  • Bend both of your legs.
  • Cross one leg over the other.
  • Hold the ankle of your crossed leg.
  • Spell out the alphabet with your ankle
  • Switch legs.

3. Calf Raises

  • Stand up straight in front of a wall. 
  • Place your feet hip’s distance apart.
  • Move your weight forward to the balls of your feet. 
  • Lift off your heels until half-way lifted. 
  • Make sure to keep your ankles stable so you don’t hurt yourself.

4. Shin Raises

  • Stand up straight in front of a wall. 
  • Place your feet hip’s distance separated.
  • Shift your weight back to your heels. 
  • Begin to lift your toes toward your shins. 
  • Go slow so you don’t push your ankle too far.

Prepare Your Ankles for a Strong Future with True Motion Spine & Sport

Ankles can be a weak spot, especially if you have ever sprained your ankle in the past. Instead of healing stronger, sprained ankles become weaker. Prevent future problems by going through the stretches above. Additionally, working with a trained medical professional like those at True Motion Spine & Sport can help you return to your activity and daily life.