How to Strengthen the Ankle

Why Strengthen the Ankle? 

The ankles are the foundation of the body. You may experience instability, increased risk of injury, and even pain if your muscles are weak. This isn’t limited to the ankles, either. If the foundation isn’t strong, the knees and hips will inevitably start feeling the pressure. 

Fortunately, improving ankle durability and stability doesn’t take much. All you need is 10-15 minutes per day, an exercise step, and compression support for extra protection.

The Best Exercises for Tough Ankles

Toe Taps

1. While facing the step, stand upright with your feet spread hip-width apart. 
2. Place one foot on the step with the other on the floor, alternating their positions. Start slowly to get the hang of the motion, then quicken your pace.
3. When doing toe taps quickly, spring up with both feet to switch positions.
4. Adjust your pace according to your ability and repeat as instructed or tolerated.
   

Quick Feet

1. Stand facing the exercise step with your feet spread hip-width apart
2. Activate your core by pulling your belly button toward your spine
3. Keep your spine neutral throughout the exercise
4. Step up onto the step first with one foot and then the other
5. Step down in the same fashion - first with one foot and then the other
6. Start with a 30-second set and work your way up from there
7. Start at a slow pace to get accustomed to the movement, then speed up as your ability allows

90 Degree Jump Turns

1. Stand up with your feet spread hip to shoulder width apart. 
2. Slightly hinge at the hip and bend the knee, then jump with both feet to turn yourself around 90 degrees.
3. Before jumping and upon landing, ensure that your knees remain behind your toes, that they are directly above your ankles, that your buttocks are back, your chin is up, and your shoulder blades are drawn together.
4. Pause briefly in the described position before jumping and turning again.
5. Do two jumping rotations clockwise and two anti-clockwise for a total of 20 jumps.
6. You can do more or fewer jumps depending on your ability.
   

Steps Ups Plus

1. You will need an exercise step measuring around 15cm in height. The lower the step, the more you focus on the quads. The higher the step, the more you engage the glutes and hamstrings. 
2. Stand in front of your step with your feet hip-width apart. 
3. Step up onto the step with one foot and forcefully lift the opposite knee toward your chest.
4. Step down and back on each foot. 
5. Repeat with the opposite leg. 
6. Continue alternating the legs and adjust your pace as your ability allows.
7. To ensure you’re doing the exercise safely, avoid these common mistakes: 
8. Don't let your knee pass your toes on the leg you’re stepping up with. If it passes the toes, you put unnecessary pressure on the knee.
9. Similarly, the knee should hover over the second and third toes. Avoid too much of an inward or outward bend.
10. You may need to lean forward for balance, but do not slouch or round your back.

Single Leg Squat Touch

1. Stand up straight on a yoga mat.
2. Lift your right foot off the floor, extend your leg behind you, and soften your left knee.
3. Activate your core.
4. Inhale and squat down on your left leg as far as possible, reaching your left hand toward the floor. When you've squatted as far as you can, bend from the hips to touch the ground with your left hand.
5. Keep your back neutral throughout.
6. Exhale, squeeze your glutes and rise to complete one rep.
7. Complete 10-15 reps and repeat for the other side.
8. Do sets depending on your ability.

Tip: When reaching toward the floor, concentrate on bending the knee into a lunge rather than bending over from the waist or hips.

Single Leg Balance

1. Stand upright with your feet spread hip-width apart. 
2. Slightly bend your knees. 
3. Lift one foot off the ground, keeping your knees close together without touching.
4. Try to maintain your balance for 10 seconds.
5. Keep your body as still as possible during this exercise. Relax and repeat as your ability allows.

Single Leg 4-Way Reach

1. Stand upright on a flat, level surface.
2. Spread your feet hip-width apart.
3. Shift your weight onto one foot and spread your arms to the sides to assist with balance.
4. Reach forward, backward, and backward diagonally inside and to the side with the free foot.
5. Your support leg should be slightly bent, and your back neutral throughout the exercise. You should also keep the heel of your foot firmly planted. 
6. Perform this exercise using slow, carefully controlled movements.

Strengthen the ankle safely

MalleoTrain Plus Ankle Support

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Whether you have ligament issues, tendonitis, or general pain and weakness in the ankle, we’re here for you. Our compression ankle braces are great for improving joint muscle function, stability, and circulation. 

Depending on your condition, you can try: 

• The MalleoTrain for general pain relief
• The AchilloTrain to assist with Achilles tendon irritation 
• The MalleoTrain Plus for enhanced stability