Article by Jemma Walsh, Blog Editor for Study Active.
Okay, confession time: I never really thought much about my ankles—at least not until I twisted one running to catch a bus. Let me tell you, nothing makes you appreciate those little joints more than hobbling around like a pirate with a peg leg for a few days. That was when I realised how important it is to exercise to strengthen ankles, as they’re the unsung heroes of our bodies, quietly supporting us as we walk, run, jump, and dance like nobody’s watching. But when they get weak or injured? Yikes. It’s a game-changer.
So, I decided to dive into the world of ankle mobility exercises to see what I could find out. Now, I’m not a physical therapist or anything fancy like that—just your average person researching ways to get my ankles back in fighting shape (without, you know, actually trying the exercises yet). But trust me, what I’ve learned might just save you from the next awkward stumble. Plus, I’ll throw in a few laughs because, honestly, exercises to strengthen ankles can sound as exciting as watching paint dry—so let’s keep it fun, shall we?
Disclaimer – this article will explore the concept of exercise to stengthen ankles by collating views of those that advocate this. The content of the article is not intended as, and should not be interpreted as, medical advice, always speak to a qualified professional before starting any exercise program.
Why Strong Ankles Matter (And Why We Ignore Them)
Let’s start with the obvious question: why should we care about ankle strength? For starters, weak ankles are a disaster waiting to happen. Have you ever had sore ankles when walking or experienced ankle pain after walking? If not, consider yourself lucky. If yes, you know that one tiny misstep can send you down a rabbit hole of pain and limping for weeks. Not fun.
Strong ankles aren’t just about avoiding injury, though (although that’s a big perk). They’re also crucial for ankle mobility and balance. Whether you’re an athlete, weekend warrior, or someone just trying to walk to the fridge without tripping, your ankles are doing a lot of behind-the-scenes work. So, strengthening them isn’t just a "nice to have"—it’s essential.
Let’s Get Moving: Exercises to Strengthen Ankles
Now that we know why ankle mobility and strength are important, let’s dive into some sprained ankle exercises and other moves that can keep those joints happy. I’ve researched some of the best ones for different needs like tendonitis ankle exercises, ankle pain stretches, and sprained ankle rehab exercises. Here are a few of my faves!
- Ankle Circles: Your New Best Friend
This one is a classic. Ankle circles are one of the best ankle mobility exercises to get things moving. It’s super simple: you just sit or stand, lift one foot slightly off the ground, and draw circles in the air with your toes. First clockwise, then counterclockwise. This helps improve ankle mobility and flexibility.
Ankle circles are great for warming up before activities like walking, running, or even squatting. Yup, you heard me—ankle mobility for squats is essential for preventing injuries and improving form. If you find yourself with sore ankles after walking, try a few ankle circles to loosen things up. They’re also helpful as sprained ankle stretches during rehab.
- Heel-to-Toe Walks: A Balance Game
Heel-to-toe walks might sound easy, but they’re surprisingly effective as an ankle stability exercise. To do this, simply place the heel of one foot in front of the toes of the other foot and walk forward in a straight line. You’ll feel your ankles working overtime to keep you balanced.
This is one of those sneaky sprained ankle rehab exercises that improves ankle mobility and stability at the same time. Ankle stability exercises are a great way to prevent ankle pain after walking that sneaks up on you after a long day.
We have a great blog that focuses on all sorts of stability exercises if you are looking at increasing these.
- Calf Raises: Your Calves' and Ankles' Tag Team
Calf raises are not just for Instagram-worthy calves—they’re also fantastic for ankle strength. When you do calf raises, you’re helping to strengthen the muscles that surround the ankle joint. This is key for improving both ankle flexibility and ankle stability.
To perform calf raises, stand with your feet about hip-width apart, slowly lift your heels off the ground, and then lower them back down. Repeat this several times until your ankles (and calves) start feeling the burn. It’s also one of the best exercises to strengthen ankles after a sprain, helping you build back that lost strength.
- Resistance Band Work: Stretch It Out
If you’ve got a resistance band lying around (or can borrow one), you’re in luck. Resistance bands are amazing for tendonitis ankle exercises and ankle flexibility exercises. They’re particularly great for ankle mobility stretches because they provide controlled resistance to help you strengthen weak or injured ankles without overdoing it.
One solid exercise involves sitting on the floor with your legs extended, looping the resistance band around the ball of your foot, and pulling on the ends while pointing and flexing your toes. Exercises for ankle dorsiflexion (the ability to move your foot upward toward your shin), are key part of improve ankle mobility.
If you are looking to improve your resistance training and looking for new exercises, then make sure to check out our blog.
- Toe Towel Scrunches: Ninja-Level Foot Work
Okay, hear me out: this might sound weird, but toe towel scrunches are actually one of the most effective ways to strengthen your ankles. Place a towel on the floor in front of you, and using only your toes, scrunch the towel toward yourself. It’s harder than it looks!
Toe scrunches are perfect for working the smaller muscles in your feet and ankles that often get neglected, helping to improve both ankle stability and ankle mobility. Plus, they’ll make you feel like a ninja, which is always a win in my book.
- Alphabet Exercise: Making Learning Fun Again
Finally, let’s not forget the alphabet exercise. This one’s simple, too—you just sit down, extend your leg, and trace the alphabet in the air with your big toe. This movement helps with ankle mobility and flexibility, especially if you’re recovering from an injury.
If you’ve got sore ankles when walking or are looking for sprained ankle stretches, this exercise can help get the blood flowing to reduce stiffness and discomfort. Plus, it’s a fun way to multitask (alphabet practice, anyone?).
Dealing with Ankle Pain? Try These Rehab Moves
What about exercises for ankle pain? Now, if you’re dealing with an injury like a sprain or tendonitis, don’t worry—there are specific sprained ankle exercises and sciatica ankle pain relief exercises designed to help you heal and get back on your feet (literally).
- Balance Exercises: One-Legged Wonder
After a sprain, your balance can take a hit. One of the best sprained ankle rehab exercises is simply standing on one foot to help rebuild stability. Try holding your balance on the injured ankle for as long as you can, working up to longer periods. Once you’ve mastered that, try closing your eyes for an extra challenge!
- Eversion and Inversion: Side-to-Side Action
Looking to increase ankle mobility? Eversion and inversion movements help restore the side-to-side mobility of your ankle, which is often restricted after an injury. These sprained ankle rehab exercises involve gently moving your foot from side to side, either with a resistance band or just your body weight, to increase ankle mobility and strength.
- Ankle Pumps: The Simple Solution
Ankle pumps are one of the easiest exercises for ankle pain, particularly after an injury like a sprain. You sit down, extend your leg, and pump your foot up and down like you’re pressing on an imaginary gas pedal. This movement helps get the blood flowing and reduces swelling. It’s also great as part of your sciatica ankle pain relief exercises toolkit.
Summary of the Best Exercise To Strengthen Ankles
And there you have it—a deep dive into the world of ankle strengthening and mobility. And it was today we all realised what we needed to do to exercise to strengthen ankles. From simple ankle mobility stretches like ankle circles to more challenging moves like resistance band work, there’s no shortage of ways to strengthen those hardworking joints.
If you’re looking to improve ankle mobility for everyday tasks or trying to deal with sore ankles after walking, these exercises can make a world of difference. And hey, next time you’re at the gym, don’t forget to warm up with some ankle mobility for squats to prevent injuries. Your ankles (and your body) will thank you!
If you’re looking to improve your overall knowledge of exercise and fitness then make sure to check out our personal training and specialised courses.