Ankles lifts strengthen the tendons that help support the joint. Stand next to a wall or chair for balance. Rise up on both feet until standing on your toes. Hold the lift for three to five seconds and then lower your heels. Continue this exercise until the muscles in the ankle and calf become fatigued.
How to strengthen your ankle?
This move will strengthen the muscles in and around your ankle, improving the joint’s stability. Sit on a chair and extend your right leg, knee straight. Move your right foot clockwise 10 to 20 times, rest your leg for 5 seconds, and raise it again and move your foot counterclockwise the same number of reps.
What exercises can you do with your heels?
Sit in a chair with your back straight and your heels on the floor. Keeping your heels on the floor, tap your toes up and down. You can exercise one ankle and then move to the other, or you can alternate feet with each tap.
How do you exercise your ankles?
Making your toes work can help your ankle muscles. Tap your toes. Sit in a chair with your back straight and your heels on the floor. Keeping your heels on the floor, tap your toes up and down. You can exercise one ankle and then move to the other, or you can alternate feet with each tap.
What is the best exercise for walking in heels?
Do this exercise three times on each leg. Improving the range of motion of the ankle will help make the joint more flexible when walking in heels. Sit on a bench or chair with your back straight. Cross one ankle over the opposite knee so the foot hangs free. Draw the entire alphabet with your big toe.
What are the best exercises to strengthen ankles?
5 Simple Exercises to Strengthen Your Weak Ankles Standing Calf Raise. Walking Lunges. Single-Leg Romanian Deadlift. Single Leg Step Down Exercise. Single Leg Balance.
How can I strengthen my injury-prone ankles?
The groundwork for strengthening ankle ligaments begins immediately after the injury. RICE — Rest, Ice, Compression and Elevation — plays an important role in the ability to retrain and strengthen ankle ligaments.
How do you get your ankles strong?
How to Make Your Ankles Flexible and Stronger
- Walk 50 steps forward, 50 steps backward on the balls of your feet, with your toes turned inward.
- Pedal a stationary bike with only the balls of your feet to build strong ankles.
- Make seated calf raises with light weights and repeat several times.
- Take up jogging and brisk walking on uneven terrain.
What exercises can you do with ankle weights?
Some exercises you can complete with ankle weights include single-legs squats, leg extensions from a chair and leg curls while face down on a bench. Ankle weights are great inclusions for exercises designed for the inner and outer thigh.