Are you feeling sore on your feet? Is the pain unbearable when you are walking? If even you feel some tingling in your feet then there must be something wrong with your ankle. You will probably be predisposed to sprains and ankle twists. Thus, it is very important to also workout your ankles.
Ankles are often neglected when we perform a strength-training routine. However, they shouldn’t be. Think of ankles as your strong and flexible foundation. When the foundation is strong then you will prevent any kind of injury whether you’re practice tennis or you are just running to catch the bus. Either way, you could easily do these from the comfort of your home.
Even more good news, these exercises will only take a few minutes a day. Thus, you will keep the sprains away. If it’s been a while since you gave those joints any extra attention, keep on reading and see the best ankle-strengthening exercises.
Moreover, these exercises are also perfect when you are dealing with ankle stiffness or pain. Taking time each day to work on your strength and flexibility will ease your discomfort and it will improve your range of movements.
1 Calf Raises
For this exercise, you should start by positioning your feet hip-width apart. Then, slowly raise your heels until you’re on your tiptoes, making sure you slowly lower back down to the ground. Perform about 20 reps and take three slow counts to raise and lower your heels.
2 Calf Raises – External Rotation
Start by positioning your feet hip-width apart, then externally rotate your thighs to turn your toes outward at about a 45-degree angle. Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground. Do 20 reps and take three slow counts to raise and lower your heels.
3 Calf Raises – Internal Rotation
Start by positioning your feet hip-width apart, then by rotating at your hip joints turn your toes inward so they are almost touching. Slowly raise your heels until you’re on your tiptoes, then lower back down to the ground. Do 20 reps and take three slow counts to raise and lower your heels.
4 Plantar Flexion With Resistance Band
Start by sitting on the floor with your right leg extended. Wrap one end of a resistance band around the ball your right foot and hold the other end in your hands. Keep toes flexed up. Slowly press your foot forward pointing it as you maintain the band’s resistance, then return to the starting position. Do 20 reps, then repeat on the other leg.
5 Dorsi Flexion With Resistance Band
Get a resistance band and sit on the floor a couple of feet in front of a fixed object. Attach one end of the resistance band to the fixed object, then loop it over your right toes. Start with your foot angled with toes pointing forward, then slowly pull your foot back toward your knee. Do 20 reps, then repeat on the other leg.
6 Lateral Ankle Hops
With your right foot slightly off the ground, balance on your left foot. Hop back and forth over an imaginary line laterally for 30 seconds. Repeat the same motion, balancing on your right foot. Rest 30 seconds, and repeat the exercise three times.
7 Heel Walks
Lift both your feet so you are on your heels as you walk. Keep toes pointed forward but off the ground. Take 20 small steps as you walk forward, then turn around and walk back.
8 Achilles Tendon Stretch
Start by standing near a wall or other support, like a chair, with your hands on the wall at eye level. Place your left leg a step behind your right leg. Keep your left heel on the floor and bend your right knee until you feel a stretch in your left leg. Bend your back knee bent slightly to stretch your Achilles tendon. Hold this stretch for 15 to 30 seconds, repeating 2-4 times on each leg.
9 Dorsiflexion Stretch With A Towel
Sit on the floor with your legs extended straight out in front of you. Wrap a towel around your toes on both feet. Pull back slightly until you start to feel a stretch at the very bottom of your feet and the back of your lower legs. Aim to hold this stretch for 30 seconds and repeat it 3 times total.
10 Standing Soleus Stretch
Stand a few feet away from a wall or other support, facing it. Place one leg in the back with your heel flat on the floor. Your other leg can come forward toward the support. Gently turn the foot on your injured leg inward toward the other foot. Then slightly bend your front knee into the support until you feel a stretch in your injured leg. Hold this stretch for 30 seconds and repeat 3 times.