How to Strengthen Ankles

Performing exercises that strengthen your ankles, cuts down on your risk of spraining or fracturing an ankle while doing other activities. The ankle joint has the ability to move in four different directions. When you point your toes, your ankle is performing a Plantar Flexion. Pull your toes back towards your nose to do a Dorsi Flexion. Pointing your toes inward is Inversion, and pointing them out is Eversion.

Instructions

Difficulty: Easy

1. Turn your toes inward and walk forward 50 steps on the balls of your feet. Stop where you are, and leaving your toes inverted, walk backwards 50 steps on the balls of your feet. Although you feel this exercise in your thighs, it also strengthens the ligaments in your ankles.
2. Pedal an exercise bike or an elliptical trainer using only the balls of your feet, Invert your toes slightly to increase the exercise level for the ankles.
3. Walk backwards on a treadmill without holding onto anything for support. Start out slow until you get used to the backward motion. The ligaments in your ankles need to be made to support the weight of your body in natural motion without holding on.
4. Go for a brisk walk or a hike on uneven surfaces or varied terrain. Even walking on dirt or grass provides more ankle exercise than walking on pavement or other level areas.
5. Do deep knee bends and other squatting exercises to give your ankles a work out. Hold onto a barbell or other form of weight when squatting to increase the level of the exercise.

Tips & Warnings

• Before exercising, it is always a good idea to stretch. This holds true for your ankles as well. Before performing strengthening exercises for you ankles, sit in a chair and extend both legs out horizontal to the floor. Perform a Planter and then a Dorsi Flexion. Hold each position for a few minutes. Follow that with an Inversion and an Eversion, again holding each for a few minutes.
• Start inline skating after you have been strengthening your ankles for awhile to further condition them and keep them in shape.