Ankles hold a lot of weight

It might surprise you, but the part of us we trust to handle all of our body weight is actually an unreliable weakling. Yes, I’m talking about the ankles.

It is a body part that is most prone to injury. Incorporating the ankle in your strengthening routine will not only save you a trip to the hospital (which will be your last trip anywhere for 3-4 weeks if you’re getting a plaster cast), but also a lifetime of extreme cautiousness because if an ankle rolls once, it’s more likely to happen again.

The ankles aren’t inherently weak; we just don’t spend enough time reinforcing their strength. Good news is that anyone can do these exercises at home, so nothing is stopping you from getting those ankles nice and sturdy.

ANKLE CIRCLES

A great exercise for the muscles in and surrounding the ankles - this improves joint stability and range of motion.

Method: Sit on a chair. Elevate one foot with the knee straight and roll it clockwise 10-20 times. Rest for a few seconds, then roll it for the same number of times in the opposite direction. Finally, repeat for the other leg. Be careful not to make the movements too fast.

STANDING CALF RAISES

The ankles need support from the muscles in the lower leg and foot as well, so this one focuses on making them stronger.

Method: Standing straight, slowly lift yourself up until you’re standing on your toes, then let the heels touch the floor again. Do it for 15 repetitions. If you want to make it more challenging, you can try doing it on one leg only or hold the elevated position for a few seconds.

STANDING ON ONE LEG

Proprioception is the perception of the position of our bodies and how it moves within our surroundings. As we aren’t always aware of where we’re walking, it’s important to train our proprioception and balance so that the strength we develop does not fail us when we need it the most.

Method: While standing, bend one knee so that your calf is touching the back of your thigh and hold that position for 30 seconds. Once that gets easy, try increasing the duration or closing your eyes.

RESISTANCE

This exercise focuses on the muscles along the sides of our foot.

Method: Put your left hand against the outside of your left foot, then push your hand and use your foot to resist the force. Then do the same with your hand pushing against the inside of your foot. Repeat this sequence with the right hand and right foot.

DORSIFLEXION STRETCH

Dorsiflexion is the act of moving the toes toward the shin that helps protect the muscles and tendons in the ankles.

Method: Sitting on the floor with the training leg kept straight, wrap a towel around the ball of your training foot and gently pull your toes back towards you. Hold it for 15 seconds. You should feel no pain, only a stretch along your leg and Achilles tendon.