4 Ways to Strengthen Ankles

Video: 4 Ways to Strengthen Ankles

Video: How To Do A Sun Salutation | The Right Way | Well+Good 2024, November

2024 Author: Jason Gerald | [email protected]. Last modified: 2023-12-16 10:50

Strong ankles make the body more balanced and legs stronger. You can strengthen your ankle in a number of ways. Choose the most convenient way to use the tools available. This exercise can be done while sitting while working in the office or while watching TV. If you want a more challenging workout, work with weights. The ankles will also be strengthened by stretching the legs and practicing balance.

Step

Method 1 of 4: Practice While Sitting

Step 1. Tilt the sole of the foot

The easiest way to strengthen your ankle is by tilting your foot. Sit on a chair and tie a rope or rubber band to exercise on one foot. Pull the strap on the left side so that the ankle is twisted to the left. Press the rope with the soles of the feet so that they are facing forward again and then tilt the soles of the feet slightly to the right. Do the same by pulling the right side of the rope so that the ankle twists to the right. Press the rope again and tilt the sole of the foot slightly to the left.

Do this movement several times with both legs alternately.
Do not pull the sole of the foot too hard so that the calf muscles are not injured.
If you don't have a rope or rubber band for exercising, use an old t-shirt.

Step 2. Make the alphabet with the soles of the feet

Move your ankles as if you were “writing” the alphabet with the soles of your feet. Sit with your left calf crossed over your right thigh. Move the left foot from the ankle in an A-Z alphabet as if you were “writing” with your big toe.

Cross your right calf over your left thigh and do the same movement using the sole of your right foot to "write" the alphabet

Step 3. Tap the floor repeatedly with your big toe

Sit up straight in a chair with both feet on the floor. Tap the floor with your toes repeatedly without lifting your heels. You can work your ankles one at a time or tap the floor with your left and right feet alternately.

Perform this exercise for 1 minute without stopping with a steady tapping motion for each ankle. Add exercise duration and movement speed each time you train.
This movement can be done as a way of practicing while sitting in front of the computer.

Step 4. Rotate the ankle

Another way to practice sitting down is to rotate your ankles. Cross your right calf over your left thigh. Slowly rotate your right ankle clockwise to form a large circle and then rotate it the other way around. Lower your right leg and then cross your left calf over your right thigh. Do the same movement to work the left ankle.

Method 2 of 4: Practice while Standing

Step 1. Lift your heels off the floor

Stand with your feet shoulder-width apart in a parallel position. Lift your heels off the floor to a tiptoe position and then slowly lower them down again.

If your ankles are still very weak or having trouble keeping your balance, do this exercise while leaning against a wall.
To increase endurance and want a more challenging workout, hold dumbbells while doing this move. Don't hold dumbbells that are too heavy, especially if you're just starting to strengthen your ankles.
This exercise is also useful for strengthening the calf muscles.

Step 2. Lower your heels using your body weight

Stand on a plank to do aerobics or a thick book with your heels dangling and the balls of your feet against the board/book. Slowly lower your heels until they touch the floor without moving the soles of your feet. Bring yourself back up to the tiptoe position and hold for a few seconds before lowering again.

The heels may touch the floor depending on the height of the board or book. As you lower your heels, move in a controlled manner so you don't hit the floor. Do not push yourself if the stretch is maximal

Step 3. Use weights

Tie both ends of the dumbbells with a piece of string to form a triangle when the rope is held in the middle. After putting on the shoes, tie the weight straps around the instep. Lower the weight by straightening your ankle and then bending it again to lift the weight.

Method 3 of 4: Practice Balance

Step 1. Stand on one leg

Lift your left leg while bending your knee so that you are standing with only your right leg. Stay in this position for as long as you can then switch legs. If you're not used to practicing the one-legged standing posture, "forcing" your body to do this is one way to strengthen your ankles (and calves).

To make it more challenging, do this exercise with your eyes closed. Since it's more difficult to keep your balance with your eyes closed, you'll need to activate your ankle and calf muscles to stay upright

Step 2. Perform a semi-squat posture on a balance board or pillow

Stand while stretching your feet 15-20 cm then do squats. Lower your body in a controlled motion to a squat position and then slowly stand up again.

Do this movement 2-3 sets of 10 times each according to ability

Step 3. Lean forward until you touch the floor

Stand on your right foot and try to slowly touch the floor while lifting your left leg back. As you lean, move forward from your hip joints while straightening your back.

You can bend your right knee if your hamstrings aren't flexible enough to do this move while straightening your leg.
To make it more challenging, place objects on the floor in front of and beside your feet. When leaning forward, try to reach it before standing back up.

Method 4 of 4: Stretching the Ankle

Step 1. Perform calf muscle stretches

Place both palms on the wall at shoulder height and press the ball of your right foot against the wall while placing your heel on the floor. Keep yourself close to the wall until you feel a stretch in your right calf. Repeat the same movement with the left leg.

Step 2. Bend your toes up

Lie on your back with your arms relaxed by your sides and straighten your legs while stretching your feet slightly apart. Bend your toes up so that the tips of your toes point toward your face until you feel a stretch in your calf muscles.

Repeat this movement as many times as you want, but don't bend your ankles too much. If your calf is sore (rather than stretched), don't keep bending your ankle

Step 3. Straighten your toes

Lie on your back, relaxing your arms by your sides and straightening your legs while stretching your legs slightly apart. Straighten your toes so that the tips of your toes are away from your face. This move will stretch your calf muscles, but don't overdo it. Do not continue to stretch if the calf is painful.

Tips

Exercise your ankles daily for best results.
While stepping on the baseball, move the foot forward and backward. This movement also strengthens the ankle like a toe or heel move, but is lighter.

Warning

Stop exercising if your ankle hurts.
Consult with your doctor before performing the exercises suggested in this article.

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