Ankle Stability, Strengthening and Mobility Exercises
Bondi Junction Physio Explains

Do you find that you’re often spraining or rolling your ankles? Perhaps even in seemingly innocuous situations.

It could be that you need to strengthen your ankles.

Here are some handy ankle stability, strengthening and mobility exercises that you can try at home.

These are vital to ankle rehabilitation following an injury such as an ankle sprain. However, they can also be used to help strengthen your ankles and prevent rolling or spraining your ankle in the first place!

If you’d like more exercises you can practice at home to strengthen and stabilize your ankles more, keep reading.

More Ankle Stability, Strengthening and Mobility Exercises

Ankle injuries are common among athletes, fitness enthusiasts, and individuals who engage in physical activities regularly. It is important to take care of the ankle joint after an injury to prevent re-injury and build strength. In this blog post, Jason Wright from JW Physical Health in Bondi Junction shares some essential ankle stability, strengthening, and mobility exercises that can help improve ankle health.

Why is Ankle Stability Important?

The ankle joint is responsible for supporting the entire weight of the body during various movements like walking, running, and jumping. It is a complex joint made up of bones, ligaments, tendons, and muscles that work together to provide stability and mobility. Any injury to the ankle joint can affect its stability and lead to pain, swelling, and difficulty in movement.

Strengthening and stabilizing exercises can help improve ankle joint function and reduce the risk of injury.

Below are some great exercises that target the muscles and tendons that support the ankle joint to help improve their strength and flexibility.

Ankle Stability Exercises

Ankle Circles

Ankle circles are a simple yet effective exercise that can help improve ankle mobility and flexibility. To perform ankle circles:

• Sit on the floor or a chair with your legs extended in front of you.
• Lift one foot off the ground and rotate your ankle clockwise for 10-15 repetitions.
• Repeat the same movement in the anti-clockwise direction.
• Switch to the other foot and repeat.

Toe Raises

Toe raises can help strengthen the muscles of the ankle and improve balance. To perform toe raises:

• Stand with your feet shoulder-width apart and your hands on your hips.
• Slowly rise up onto the balls of your feet, lifting your heels off the ground.
• Hold the position for 2-3 seconds before slowly lowering your heels back down to the ground.
• Repeat for 10-15 repetitions.

Single Leg Balance

Single leg balance is an excellent exercise that can help improve ankle stability and balance. To perform single leg balance:

• Stand on one foot and lift the other foot off the ground.
• Balance on one foot for 30-60 seconds.
• Repeat the exercise on the other foot.

Ankle Strengthening Exercises

Resistance Band Ankle Inversion

Resistance band ankle inversion can help strengthen the muscles of the ankle that support inward movements. To perform resistance band ankle inversion:

• Sit on a chair and place a resistance band around the ball of your foot.
• Hold the ends of the band in your hands and move your foot inward against the resistance.
• Return to the starting position and repeat for 10-15 repetitions.
• Switch to the other foot and repeat.

Resistance Band Ankle Eversion

Resistance band ankle eversion can help strengthen the muscles of the ankle that support outward movements. To perform resistance band ankle eversion:

• Sit on a chair and place a resistance band around the ball of your foot.
• Hold the ends of the band in your hands and move your foot outward against the resistance.
• Return to the starting position and repeat for 10-15 repetitions.
• Switch to the other foot and repeat.

Calf Raises

Calf raises can help improve ankle strength and balance. To perform calf raises:

• Stand with your feet shoulder-width apart and your hands on your hips.
• Slowly rise up onto the balls of your feet, lifting your heels off the ground.
• Hold the position for 2-3 seconds before slowly lowering your heels back down to the ground.
• Repeat for 10-15 repetitions.

Ankle Mobility Exercises

Wall Ankle Mobilization

Wall ankle mobilization can help improve ankle mobility and flexibility. To perform wall ankle mobilization:

• Stand facing a wall with your hands placed on the wall at shoulder height.
• Step one foot back and keep the heel of the back foot on the ground.
• Slowly bend the front knee and lean into the wall, feeling a stretch in the back ankle.
• Hold the stretch for 10-15 seconds before releasing.
• Repeat for 10-15 repetitions on each foot.

Heel Drops

Heel drops can help improve ankle mobility and flexibility. To perform heel drops:

• Stand on a step or an elevated surface with your toes on the edge and your heels hanging off.
• Slowly lower your heels down towards the ground, feeling a stretch in your calves and ankles.
• Hold the stretch for 10-15 seconds before raising your heels back up to the starting position.
• Repeat for 10-15 repetitions.

Ankle Alphabet

Ankle alphabet is a fun exercise that can help improve ankle mobility and flexibility. To perform ankle alphabet:

• Sit on a chair with your feet flat on the ground.
• Lift one foot off the ground and imagine drawing the letters of the alphabet with your toes.
• Repeat the same exercise on the other foot.

Summing Up

Incorporating ankle stability, strengthening, and mobility exercises into your routine can help improve ankle joint function and reduce the risk of injury. These exercises can be performed by anyone, regardless of their fitness level, and can be done at home or at the gym.

If you have recently suffered an ankle injury or experience frequent ankle pain, it is recommended to consult a physiotherapist or healthcare professional before starting any exercise program. They can assess your condition and provide tailored exercise recommendations to improve your ankle health.

At JW Physical Health, we specialise in providing comprehensive physiotherapy services that can help you recover from injuries. Our experienced physiotherapists can guide you through a personalised exercise program that suits your needs, specific injury and goals. If you have any ankle problems, get in touch.

Take care of your ankles and prevent ankle sprains by incorporating these essential ankle stability, strengthening, and mobility exercises into your routine.

More Information About Ankle Stability, Strengthening and Mobility Exercises: Bondi Junction Physio Explains

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