How to Strengthen Ankles
Ankles are important weight bearing joints in the body. If the ankles are strong, they help in preventing ankle sprains, strains as well as fractures. They also prevent injury to the knee joint, which is another important weight bearing joint in the body. It is necessary to understand the motions of the ankle. There are four basic motions of the ankle joint. The first is the plantar flexion. This motion is used, when we point our toes away from our body. The next is the dorsi flexion. When the toes are pulled upward off the ground the motion is the dorsi flexion. The motion, when the toes point inward is called inversion, while when the toes point outward, it is known as eversion. The ankle joint is often sprained, due to the inversion in the ankle joint. However the everters help in preventing these ankle sprains.
Ankle Strengthening Exercises
The ankle strengthening exercises for runners reduces the risk of spraining or fracturing the ankle. There are different reasons, which can cause damage to the ankle joint. It can be caused by walking or running on an uneven surface or even over use. So that the ankle joints do not suffer let's see how to strengthen ankles after sprain or otherwise.
Exercise 1
This is an easy ankle strengthening exercise. The name of the exercise is standing and balancing. Stand with shoulder width distance between your feet. Slowly shift your weight to the right leg and lift the leg off the floor. To balance keep looking at an unmoving object. When you are standing in the position, you will realize that the ankle is moving constantly to adjust the weight on different parts of the ankle. This helps in working the supporting muscles of the ankles, which in turn helps to strengthen the ankle. Release the position and repeat the same on the other leg as well.
Exercise 2
This a great exercise to strengthen ankles for running. It is a simple exercise known as step ups. You will need a step stool or a staircase to do this exercise. Place the right foot on the stool and leave the other foot on the ground. Slowly lift the left foot off the ground, and straighten the right knee. Bring the left foot back to the ground and repeat the exercise on the right foot 10 to 12 times before you swap legs.
Exercise 3
The next exercise is the ankle dorsiflexion and plantarflexion. To do this exercise, you will have to roll up a towel under the right calf and bend the left leg. Lock the right knee and flex your foot towards your body. Hold the position for 10 to 12 seconds, release the position and repeat the exercise 6 times on the right leg, before you swap legs.
Exercise 4
The next exercise is an ankle stretch. Stand facing a wall with hands at chest height. Place the right toes close to the wall and the left foot about a foot away from the wall. The toes of the left foot face the wall. Gradually roll your weight gently on the border of the left foot. Lean the body on the wall, as you straighten the left knee. You will feel a stretch on the left calf. Hold the position for 10 to 12 seconds. Release and repeat the same on both the legs 8 to 10 times.
There are different isometric exercises which can also be practiced, but they should be performed in front of a health care provider. Now you know how to strengthen ankles with exercises. While doing the exercises, if you feel any kind of ankle pain in the ankles or in any part of the foot, stop doing the exercise immediately. If you have hurt your ankle, then talk to your health care professional, before you repeat the exercise.
