How to Get Shapely Ankles

Toning your ankles will improve your balance.

Shapely ankles look nice in strappy sandals and athletic in sneakers. You can try a variety of exercises to tone the muscles that support your ankles, whether for looks or to strengthen weak or previously sprained ankles. The exercises are based on the four mobilities of the ankle: ankle inversion, or turning feet inward; ankle eversion, or turning feet outward; dorsiflexion, or pointing toes toward the ceiling; and plantar flexion, or pointing toes downward. These exercises can be done in the privacy of your own home, and you can devote as much time to them as you see fit.

Things You'll Need

• Chair
• Exercise mat
• Thera-Band

Instructions

1. Sit as far forward as you can in a chair and lean backward. Keep your legs stretched out straight in front of you as far as they will go with your heels on the ground.

2. Point your toes away from you toward the ground until you feel a stretch. Hold this position for 30 seconds. Pull toes up toward the ceiling until you feel a stretch. Hold this position for 30 seconds. Repeat this until you feel your ankles are sufficiently stretched.

3. Sit on the exercise mat and slip the loop of the Thera-Band around the top of your right foot, holding the other end. Stretch your right leg out straight in front of you. You will feel tension from the Thera-Band.

4. Point the toes of your right foot away from you and back for 10 reps. Next, swivel your right ankle to the right and back for 10 reps. Then swivel it toward the left and back for 10 reps.

5. Remove the Thera-Band from your foot and tie the end you were holding to something secure, such as a table or desk leg. Loop the other end of the Thera-Band around the top of your right foot and sit directly across from the table or desk so that your right leg is straight and there is slight tension pulling your right ankle downward. Work against this tension by pointing your toes to the ceiling and back for 10 reps.

6. Repeat steps 3 through 5 with your left ankle. When you are done with these exercises, remove the Thera-Band.

7. Stand straight on a solid, firm surface with your feet flat on the ground. Push up onto the balls of your feet and then gently come down so your feet are flat again. Do 20 reps of this.

8. Repeat this exercise routine every other day. It should only take about 15 minutes.

Tips & Warnings

• If your ankles feel weak, take a day off. Never strain yourself to work out, and remember to take a break if you need to.

References

• Best Leg Exercises; Learn The Best Ankle Exercises: How to Strengthen Weak Ankles; Dr. Charles PT/PT; 2010
• Active; 12 Ways to Build Ankle Strength for Top Performance; Stana Landon; 2011
• Medicine Net; Ankle Stretches; 2003