There are several ankle strengthening exercises that can help build support and balance, which in turn helps prevent injuries. Here are several examples of moves you can work into parts of a routine:
Heel Raises – Sit with bent knees and feet flat on the floor. Gently push down on your thighs as you raise your heels upward, off the floor. This exercise can also be performed while standing.
Walk Variations – Turn the soles of your feet toward each other and walk 5-10 steps on your toes. Walk the same amount on your heels with your toes lifted, then shift to tip-toes. Increase your distance as you grow stronger.
Pillow Balance – Simply stand on a pillow with one leg, lifting the other up to improve balance. Have plenty of room around you in case you fall.
For more exercise suggestions, or to discuss problems you may have with your ankles, feel free to call Advanced Foot & Ankle Specialists of Arizona at (480) 963-9000 in Chandler and (480) 981-1800 in Gilbert.