{"id":65137,"date":"2024-09-14T13:37:44","date_gmt":"2024-09-14T13:37:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=65137"},"modified":"2024-11-07T12:33:34","modified_gmt":"2024-11-07T12:33:34","slug":"ankle-strengthening-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/","title":{"rendered":"13 Ankle Strengthening Exercises That Will Help You Avoid Injury"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#What_Causes_Weak_Ankles\" >What Causes Weak Ankles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Previous_Ankle_In%D1%84juries\" >Previous Ankle In\u0444juries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Poor_Balance_and_Stability\" >Poor Balance and Stability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Tight_Calf_Muscles\" >Tight Calf Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Lack_of_Ankle_Mobility\" >Lack of Ankle Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Improper_Footwear\" >Improper Footwear<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#How_Do_You_Strengthen_a_Weak_Ankle\" >How Do You Strengthen a Weak Ankle?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Towel_Scrunches\" >Towel Scrunches<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Isometric_Ankle_Eversion_No_Movement\" >Isometric Ankle Eversion (No Movement)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-2\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Isometric_Ankle_Inversion_No_Movement\" >Isometric Ankle Inversion (No Movement)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-3\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Plantar_Flexion_with_Resistance_Band\" >Plantar Flexion with Resistance Band<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-4\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Dorsiflexion_with_Resistance_Band\" >Dorsiflexion with Resistance Band<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-5\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Eversion_with_Resistance_Band\" >Eversion with Resistance Band<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-6\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Inversion_with_Resistance_Band\" >Inversion with Resistance Band<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-7\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Tibialis_Posterior_with_Resistance_Band\" >Tibialis Posterior with Resistance Band<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-8\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Seated_Soleus_Raises\" >Seated Soleus Raises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-9\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Seated_Toe_Taps\" >Seated Toe Taps<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-10\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Weighted_Soleus_Raises_%E2%80%93_Off_the_Edge_of_a_Step\" >Weighted Soleus Raises \u2013 Off the Edge of a Step<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-11\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Standing_Calf_Raises\" >Standing Calf Raises<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-12\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Single_Leg_Calf_Raise\" >Single Leg Calf Raise<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Steps-13\" >Steps:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#How_Long_Does_It_Take_To_Strengthen_Ankles\" >How Long Does It Take To Strengthen Ankles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Does_Walking_Strengthen_Ankles\" >Does Walking Strengthen Ankles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Muscle_Engagement\" >Muscle Engagement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Joint_Mobility\" >Joint Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Balance_and_Coordination\" >Balance and Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Weight-Bearing_Exercise\" >Weight-Bearing Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Can_Ankle_Weaknesses_Be_Corrected\" >Can Ankle Weaknesses Be Corrected?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Is_Cycling_Good_for_Ankles\" >Is Cycling Good for Ankles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#What_Do_Weak_Ankles_Look_Like\" >What Do Weak Ankles Look Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#Do_Squats_Strengthen_Ankles\" >Do Squats Strengthen Ankles?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Strong and healthy ankles are essential for everyday activities such as <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-plan\/\">walking<\/a>, running, and jumping. They also play a crucial role in sports performance, helping you to move quickly and change direction with ease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4994968\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, ankle injuries are common among both athletes and non-athletes. According to the American Academy of Orthopaedic Surgeons, approximately 25,000 people sprain their ankles every day in the United States (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/diseases--conditions\/ortho-pinion-ankle-sprains\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Ankle sprains are not only painful but can also lead to long-term complications if not treated properly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560619\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That&#8217;s why it&#8217;s crucial to incorporate ankle strengthening exercises into your fitness routine. These exercises help to improve balance, stability, and mobility in your ankles, reducing the risk of injury.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Weak_Ankles\"><\/span><b>What Causes Weak Ankles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weak ankles can be caused by a variety of factors, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Previous ankle injuries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor balance and stability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tight calf muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lack of ankle mobility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wearing improper footwear<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Previous_Ankle_In%D1%84juries\"><\/span><b>Previous Ankle In\u0444juries<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve sprained your ankle before, chances are it may still feel weak or unstable. This is because a previous injury can weaken the ligaments and muscles surrounding the ankle joint, making it more susceptible to future injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560619\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Poor_Balance_and_Stability\"><\/span><b>Poor Balance and Stability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your balance relies heavily on strong ankles. If your ankles are weak, you may have trouble maintaining stability while standing, walking or running. This puts you at a higher risk of tripping or falling and potentially injuring your ankles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tight_Calf_Muscles\"><\/span><b>Tight Calf Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The muscles in your calves play a significant role in ankle movement and stability. When these muscles are tight, or strained they can restrict the range of motion in your ankles, making them more prone to injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK534766\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lack_of_Ankle_Mobility\"><\/span><b>Lack of Ankle Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ankle mobility refers to the ability of the joint to move freely and without restriction. If you have limited mobility in your ankles, it can lead to compensations in other areas of your body during physical activities, increasing the risk of injury (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/a-3-step-approach-to-improve-ankle-mobility\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improper_Footwear\"><\/span><b>Improper Footwear<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wearing shoes with poor support or an improper fit can also contribute to foot and ankle pain (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1186\/s13047-018-0284-z\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This is because unsupportive shoes fail to provide proper stability and protection for the ankle joint, making it more vulnerable to injuries. Additionally, shoes with too much support can cause\u00a0 the underdevelopment of the muscles of your feet. This can also directly impact ankle strength.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\">Start using our app<\/a> and you will see good results in a short time.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Strengthen_a_Weak_Ankle\"><\/span><b>How Do You Strengthen a Weak Ankle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The first step to strengthening a weak ankle is consulting with a healthcare professional to determine the underlying cause of your weakness. Once you have a better understanding of why your ankles are weak, you can begin incorporating specific exercises into your routine to target those areas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With the approval of a physiotherapist or sports therapist, you may perform specific ankle strengthening exercises at home.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 13 ankle strengthening exercises, recommended by the NHS (National Health Service), that can help you avoid injury and improve the strength and stability of your ankles (<\/span><a href=\"https:\/\/bridgewater.nhs.uk\/wp-content\/uploads\/2020\/12\/Ankle-strengthening-exercises-Patient-advice-sheet.pdf\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Towel Scrunches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric (No movement) Ankle Eversion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric (No movement) Ankle Inversion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plantar flexion with resistance band<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dorsiflexion with resistance band<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eversion with Resistance Band<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inversion with Resistance Band<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tibialis Posterior with Resistance Band<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Soleus Raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Toe Taps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted Soleus Raises \u2013 off the edge of a step<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing Calf Raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single leg Calf Raise<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/20.png\" alt=\"ankle strengthening exercises\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Towel_Scrunches\"><\/span><b>Towel Scrunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Towel scrunches are designed to strengthen the small muscles in the arches of your feet and the stabilizing muscles around your ankles. This exercise enhances foot coordination and stability.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with both feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a towel on the floor in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position one foot at one end of the towel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your toes to scrunch and pull the towel toward you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue until you have scrunched the entire length of the towel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 scrunches per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Isometric_Ankle_Eversion_No_Movement\"><\/span><b>Isometric Ankle Eversion (No Movement)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Isometric ankle eversion helps strengthen the peroneal muscles on the outer side of the ankle, improving lateral stability and reducing the risk of sprains.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-2\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie down comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the outer edge of your foot against a sturdy object (e.g., a wall or heavy piece of furniture) without allowing the ankle to move.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and rest briefly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 holds per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Isometric_Ankle_Inversion_No_Movement\"><\/span><b>Isometric Ankle Inversion (No Movement)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Isometric ankle inversion targets the tibialis posterior muscle on the inner side of the ankle, enhancing medial stability and support.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-3\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or lie down comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the inner edge of your foot against a sturdy object (e.g., a wall or heavy piece of furniture) without moving the ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 10 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release and rest briefly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 holds per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenic-leg-workout\/\"><i>Calisthenic Leg Workouts Tailored for Women to Get Fit and Fierce!<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plantar_Flexion_with_Resistance_Band\"><\/span><b>Plantar Flexion with Resistance Band<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plantar flexion exercises with a resistance band strengthen the calf muscles, particularly the gastrocnemius and soleus, which support ankle movement and stability.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-4\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop a resistance band around the ball of one foot, holding the ends in your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press your foot downwards, pointing your toes away from your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the opposite foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 repetitions per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dorsiflexion_with_Resistance_Band\"><\/span><b>Dorsiflexion with Resistance Band<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dorsiflexion exercises with a resistance band focus on the anterior tibialis muscle, which helps lift the foot and stabilize the ankle.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-5\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure the resistance band to a stable object and loop it around your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your toes back towards your shin while keeping your heel on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the opposite foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 repetitions per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/22.png\" alt=\"ankle strengthening exercises\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eversion_with_Resistance_Band\"><\/span><b>Eversion with Resistance Band<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eversion exercises using a resistance band target the peroneal muscles along the outside of the ankle, enhancing lateral strength and stability.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-6\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure one end of the resistance band to a stable object and loop the other end around the outside of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your foot outward against the resistance band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the opposite foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 repetitions per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Inversion_with_Resistance_Band\"><\/span><b>Inversion with Resistance Band<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inversion exercises with a resistance band strengthen the tibialis posterior muscle on the inner side of the ankle, improving medial support and balance.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-7\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure one end of the resistance band to a stable object and loop the other end around the inside of your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your foot inward against the resistance band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the opposite foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 repetitions per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tibialis_Posterior_with_Resistance_Band\"><\/span><b>Tibialis Posterior with Resistance Band<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise targets the tibialis posterior muscle, crucial for foot arch support and overall ankle stability.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-8\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure one end of the resistance band to a stable object and loop the other end around your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your foot inward and downward against the resistance band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the opposite foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 repetitions per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Soleus_Raises\"><\/span><b>Seated Soleus Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seated soleus raises strengthen the soleus muscle, an important muscle located deeper in the calf that supports the ankle and lower leg.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-9\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a weight or resistance band across your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your heels off the floor while keeping your toes planted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your heels back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 raises, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Toe_Taps\"><\/span><b>Seated Toe Taps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seated toe taps are designed to strengthen the anterior tibialis muscle, aiding in dorsiflexion and overall ankle stability.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-10\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit in a chair with your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your toes off the ground while keeping your heels planted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tap your toes on the floor repeatedly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for the desired number of repetitions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 taps per foot, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weighted_Soleus_Raises_%E2%80%93_Off_the_Edge_of_a_Step\"><\/span><b>Weighted Soleus Raises \u2013 Off the Edge of a Step<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise focuses on the soleus muscle in the calf by adding more resistance and extending the range of motion.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-11\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on the edge of a step with your heels hanging off.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight in your hands for added resistance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your heels as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your heels below the step level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 raises, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Standing_Calf_Raises\"><\/span><b>Standing Calf Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing calf raises target the gastrocnemius and soleus muscles, enhancing overall calf strength and ankle stability.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-12\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rise onto your toes, lifting your heels off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a moment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your heels back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 raises, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Single_Leg_Calf_Raise\"><\/span><b>Single Leg Calf Raise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Single-leg calf raises provide an added <a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-challenge\/\">challenge<\/a> by isolating each calf muscle, promoting balance and unilateral strength.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps-13\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg with your knee slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rise onto your toes, lifting your heel off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a moment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your heel back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch legs and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 12-20 raises per leg, 4-5 times a day.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/23.png\" alt=\"ankle strengthening exercises\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_To_Strengthen_Ankles\"><\/span><b>How Long Does It Take To Strengthen Ankles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You might start to notice some improvements in ankle strength and stability after 4-6 weeks if you follow a consistent and varied exercise routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, achieving optimal strength and stability could take up to 3-6 months or longer, especially if you&#8217;re working on correcting a significant weakness or recovering from an injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strengthening your ankles typically takes several weeks to a few months, depending on various factors such as the current strength of your ankles, the consistency of your exercise regimen, and any existing injuries or conditions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency<\/b><span style=\"font-weight: 400;\">: Performing ankle-strengthening exercises consistently (4-5 times a day, as recommended) can lead to noticeable improvements in a few weeks. For lasting results and significant strengthening, it is crucial to maintain this routine over a longer period.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Point<\/b><span style=\"font-weight: 400;\">: If your ankles are weak or you&#8217;re recovering from an injury, it might take longer to see substantial improvement compared to someone who is starting from a stronger baseline.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Variety<\/b><span style=\"font-weight: 400;\">: Incorporating a variety of exercises targeting different muscles around the ankle can accelerate the strengthening process. This includes exercises for plantar flexion, dorsiflexion, eversion, and inversion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload<\/b><span style=\"font-weight: 400;\">: Gradually increasing the intensity or resistance of your exercises (e.g., using heavier weights or stronger resistance bands) can help build strength more effectively over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body&#8217;s Adaptation<\/b><span style=\"font-weight: 400;\">: The body&#8217;s ability to adapt to new stressors varies from person to person. Some may see improvements within a few weeks, while others may need several months.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest and Recovery<\/b><span style=\"font-weight: 400;\">: Allowing adequate rest between workouts is essential for muscle recovery and growth. Overworking your muscles without proper recovery can lead to setbacks.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/wall-pilates-double-leg-stretch\/\"><i>A Beginner&#8217;s Guide to Wall Pilates Double Leg Stretch<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Walking_Strengthen_Ankles\"><\/span><b>Does Walking Strengthen Ankles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, walking can help strengthen your ankles, although it may not be as targeted or intensive as specific ankle-strengthening exercises done in the gym.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how walking benefits your ankles:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Engagement\"><\/span><b>Muscle Engagement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking engages various muscles in your feet and lower legs, including the calves, tibialis anterior, peroneals, and intrinsic foot muscles. This helps improve overall muscle tone and endurance (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2019\/01000\/walking_in_minimalist_shoes_is_effective_for.14.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Joint_Mobility\"><\/span><b>Joint Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular walking promotes healthy joint function by maintaining a range of motion in the ankle joints. This can help prevent stiffness and improve flexibility (<\/span><a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/physical-activity\/getting-started\/8-ways-exercise-helps-joints\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balance_and_Coordination\"><\/span><b>Balance and Coordination<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking, especially on uneven surfaces, challenges your balance and coordination, which can help improve proprioception (your body&#8217;s ability to sense its position in space) and reduce the risk of falls (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0966636221000473\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight-Bearing_Exercise\"><\/span><b>Weight-Bearing Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a weight-bearing activity, walking helps in maintaining bone density and strength, which is essential for overall ankle stability (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/staying-healthy\/exercise-and-bone-health\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;d like to use walking for ankle strengthening exercises after a sprain, get approval from your doctor or physical therapist before starting. Walking may be too challenging for some individuals with severe ankle injuries and may require a more gradual progression to avoid further injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips that may help:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Vary Terrain<\/b><span style=\"font-weight: 400;\">: Walk on different surfaces like grass, sand, and trails to engage your ankle muscles more dynamically.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Intensity<\/b><span style=\"font-weight: 400;\">: Gradually increase the intensity of your walks by incorporating hills or stairs to challenge your ankles further.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/mindful-walking\/\"><b>Mindful Walking<\/b><\/a><span style=\"font-weight: 400;\">: Focus on proper walking form, including heel-to-toe rolling motion, to ensure that you are engaging the right muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Footwear<\/b><span style=\"font-weight: 400;\">: Wear supportive shoes that provide good arch support and cushioning to minimize undue stress on your ankles.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While walking is beneficial for overall health and can contribute to stronger ankles, it should ideally be complemented with specific ankle-strengthening exercises to achieve optimal results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises like those mentioned earlier (e.g., towel scrunches, resistance band work) directly target the muscles supporting the ankle and can lead to significant improvements in strength and stability.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/24.png\" alt=\"ankle strengthening exercises\" \/><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_Ankle_Weaknesses_Be_Corrected\"><\/span><strong>Can Ankle Weaknesses Be Corrected?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Ankle weaknesses can be corrected with consistent and targeted exercise, often prescribed by a physical therapist. However, the time it takes to correct ankle weakness varies depending on various factors such as the severity of the weakness and any underlying conditions or injuries.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Cycling_Good_for_Ankles\"><\/span><strong>Is Cycling Good for Ankles?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, cycling can help strengthen your ankles and improve their range of motion. It is a low-impact activity that engages the muscles in your lower legs, effectively without putting excessive stress or impact on your joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it may be more beneficial to use cycling as a supplement to targeted ankle-strengthening exercises rather than relying solely on it for ankle strengthening.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Do_Weak_Ankles_Look_Like\"><\/span><strong>What Do Weak Ankles Look Like?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Weak ankles can manifest through various signs and symptoms, both visually and functionally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some visual signs of weak ankles include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swelling<\/b><span style=\"font-weight: 400;\">: Chronic swelling around the ankles, often due to repeated minor injuries or poor circulation, can be a sign of weakness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Instability<\/b><span style=\"font-weight: 400;\">: A noticeable wobble or lack of steadiness when standing or walking, indicating that the muscles and ligaments are not providing sufficient support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Misalignment<\/b><span style=\"font-weight: 400;\">: If your ankles appear to lean inward (pronation) or outward (supination) excessively, it can suggest muscular imbalance or weakness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Atrophy<\/b><span style=\"font-weight: 400;\">: Reduced muscle bulk in the lower legs and around the ankles might indicate that the muscles are not being used effectively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skin Changes<\/b><span style=\"font-weight: 400;\">: Chronic issues with weak ankles can sometimes lead to skin discoloration, bruising, or even changes in texture around the ankle area.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some functional signs of weak ankles include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequent Sprains<\/b><span style=\"font-weight: 400;\">: Regularly rolling or spraining your ankle is a clear indication that the ligaments and muscles are not providing adequate stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pain and Discomfort<\/b><span style=\"font-weight: 400;\">: Persistent pain in the ankle area, especially after walking, running, or standing for long periods, can be a sign of underlying weakness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limited Range of Motion<\/b><span style=\"font-weight: 400;\">: Difficulty moving the ankle through its full range of motion, including pointing the toes or flexing the foot upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance Issues<\/b><span style=\"font-weight: 400;\">: Struggling to maintain balance on uneven surfaces or even during simple activities like walking or standing on one leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fatigue<\/b><span style=\"font-weight: 400;\">: Ankle and foot muscles tiring quickly during activities, leading to an increased risk of injury as they can\u2019t sustain prolonged effort.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may observe the following clues during activity that suggest you have weak ankles:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gait Abnormalities<\/b><span style=\"font-weight: 400;\">: An altered walking pattern, such as limping or favoring one foot over the other, can indicate compensatory mechanisms due to ankle weakness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty with Single-Leg Stance<\/b><span style=\"font-weight: 400;\">: Inability to stand on one leg for more than a few seconds without wobbling or needing external support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Difficulty with Athletic Activities<\/b>: Struggling with sports or exercises that require quick changes in direction, jumping, or other dynamic movements.<\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_Squats_Strengthen_Ankles\"><\/span><strong>Do Squats Strengthen Ankles? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, squats can help strengthen your ankles, although their primary focus is on the muscles of the lower body, such as the quadriceps, hamstrings, and glutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During a squat, several muscles around the ankle, including the calf muscles (gastrocnemius and soleus) and the muscles in the feet, are activated to stabilize and balance your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats require coordination and control, which engages the stabilizing muscles and ligaments around the ankle joint. This helps improve overall joint stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing squats, especially on different surfaces or with variations like single-leg squats, enhances proprioception (your body\u2019s ability to sense its position), which is critical for ankle stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lastly, squats promote <a href=\"https:\/\/betterme.world\/articles\/ankle-dorsiflexion\/\">ankle dorsiflexion<\/a> (the movement of bringing the toes closer to the shin), which can improve flexibility and range of motion in the ankle joint.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=ankle_strengthening_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ankle strengthening exercises can help prevent injuries, improve balance and stability, and enhance athletic performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it is essential to consult with a healthcare professional before starting any exercise regimen for weak ankles. They can evaluate your specific needs and recommend the most suitable exercises for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to start slowly and gradually increase the intensity of your workouts to avoid overexertion or re-injury.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strong and healthy ankles are essential for everyday activities such as walking, running, and jumping. They also play a crucial role in sports performance, helping you to move quickly and change direction with ease (1). However, ankle injuries are common among both athletes and non-athletes. According to the American Academy of Orthopaedic Surgeons, approximately 25,000 [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":65139,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[122,246],"class_list":["post-65137","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>13 Ankle Strengthening Exercises That Will Help You Avoid Injury - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 ANKLE STRENGTHENING EXERCISES \u27a4 can help prevent injuries, improve balance and stability, and enhance athletic performance. 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Learn the signs of weak ankles and answers to frequently asked questions about ankle strengthening exercises.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-07T12:33:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1704527596-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\"},\"headline\":\"13 Ankle Strengthening Exercises That Will Help You Avoid Injury\",\"dateModified\":\"2024-11-07T12:33:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/\"},\"wordCount\":2411,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1704527596-scaled.jpg\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Strong and healthy ankles are essential for everyday activities such as <a href=\\\"https:\/\/betterme.world\/articles\/indoor-walking-plan\/\\\">walking<\/a>, running, and jumping. They also play a crucial role in sports performance, helping you to move quickly and change direction with ease (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4994968\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, ankle injuries are common among both athletes and non-athletes. According to the American Academy of Orthopaedic Surgeons, approximately 25,000 people sprain their ankles every day in the United States (<\/span><a href=\\\"https:\/\/orthoinfo.aaos.org\/en\/diseases--conditions\/ortho-pinion-ankle-sprains\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Ankle sprains are not only painful but can also lead to long-term complications if not treated properly (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560619\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That's why it's crucial to incorporate ankle strengthening exercises into your fitness routine. These exercises help to improve balance, stability, and mobility in your ankles, reducing the risk of injury.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes Weak Ankles?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Weak ankles can be caused by a variety of factors, including:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Previous ankle injuries<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Poor balance and stability<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Tight calf muscles<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-leve ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/\",\"name\":\"13 Ankle Strengthening Exercises That Will Help You Avoid Injury - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1704527596-scaled.jpg\",\"dateModified\":\"2024-11-07T12:33:34+00:00\",\"description\":\"\u2605 ANKLE STRENGTHENING EXERCISES \u27a4 can help prevent injuries, improve balance and stability, and enhance athletic performance. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"13 Ankle Strengthening Exercises That Will Help You Avoid Injury - BetterMe","description":"\u2605 ANKLE STRENGTHENING EXERCISES \u27a4 can help prevent injuries, improve balance and stability, and enhance athletic performance. Learn the signs of weak ankles and answers to frequently asked questions about ankle strengthening exercises.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/","og_locale":"en_US","og_type":"article","og_title":"13 Ankle Strengthening Exercises That Will Help You Avoid Injury","og_description":"\u2605 ANKLE STRENGTHENING EXERCISES \u27a4 can help prevent injuries, improve balance and stability, and enhance athletic performance. Learn the signs of weak ankles and answers to frequently asked questions about ankle strengthening exercises.","og_url":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-11-07T12:33:34+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1704527596-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455"},"headline":"13 Ankle Strengthening Exercises That Will Help You Avoid Injury","dateModified":"2024-11-07T12:33:34+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/"},"wordCount":2411,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1704527596-scaled.jpg","articleSection":["Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Strong and healthy ankles are essential for everyday activities such as <a href=\"https:\/\/betterme.world\/articles\/indoor-walking-plan\/\">walking<\/a>, running, and jumping. They also play a crucial role in sports performance, helping you to move quickly and change direction with ease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4994968\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, ankle injuries are common among both athletes and non-athletes. According to the American Academy of Orthopaedic Surgeons, approximately 25,000 people sprain their ankles every day in the United States (<\/span><a href=\"https:\/\/orthoinfo.aaos.org\/en\/diseases--conditions\/ortho-pinion-ankle-sprains\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Ankle sprains are not only painful but can also lead to long-term complications if not treated properly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK560619\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That's why it's crucial to incorporate ankle strengthening exercises into your fitness routine. These exercises help to improve balance, stability, and mobility in your ankles, reducing the risk of injury.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Causes Weak Ankles?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Weak ankles can be caused by a variety of factors, including:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Previous ankle injuries<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poor balance and stability<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tight calf muscles<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-leve ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/","url":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/","name":"13 Ankle Strengthening Exercises That Will Help You Avoid Injury - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/ankle-strengthening-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/shutterstock_1704527596-scaled.jpg","dateModified":"2024-11-07T12:33:34+00:00","description":"\u2605 ANKLE STRENGTHENING EXERCISES \u27a4 can help prevent injuries, improve balance and stability, and enhance athletic performance. 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