Do you know if you have weak ankles? There’s some signs that your ankles could use extra support that you can watch out for. Do you frequently get ankle sprains? Do your ankles ache at the end of a long day of standing or walking? If you answered yes to either of these questions than you may benefit from some ankle strengthening exercises.
Ankle Circles – these are a simple exercise you can do throughout your day that will help strengthen the intrinsic muscles supporting the ankle joint. While sitting on a chair, extend your leg and keep your knee straight. Move your foot clockwise 10 to 20 times, then rest for 10 seconds, raise it again and move your foot 10 to 20 times in a counterclockwise direction. Make sure to do the same for your other foot, repeating 2-3 times.
Peroneal Tendon Stretching – the peroneal tendon runs down the outside of the leg and stretches over the ankle, providing support and strength to the joint. A standing calf stretch adds more weight to the ankle than sitting exercises. Stand facing a wall with your hands on the wall at eye level. Put the leg you want to stretch a step behind your other leg. Keeping your heel on the ground bend your front knee until you feel a stretch in the back leg. Hold the stretch for 30 seconds, and repeat 2-3 times per session.
Practice The Alphabet – Even something as simple as writing the alphabet with your big toe can provide a huge workout for your ankle muscles. While seated stretch your leg out with your knee straight. Now use your big toe to trace the alphabet in the air, first with all capital letters and then repeat with all lower case numbers.
Hopefully with these simple exercises your will see your ankles become stronger with time. If you are still experiencing sprains and ankle pain then see your podiatrist, they have several options from conservative to surgical to help you. You can request an appointment with Ankle & Foot Associates on our website or by call us toll free at (855) 683-3338.