How to Strengthen Weak Ankles

Weak ankles often leads to many different problems, including ankle pain, sprained ankle and other uncomfortable and often extremely painful ankle conditions. When ankle pain is present, even simple actions like walking can be difficult, but there are ways to help or even eliminate ankle pain and it starts with strengthen the ankle.

Instructions

  1. Step 1

Start with just walking. Like any part of the body, exercise helps and walking is a great low impact activity that will help build strength in the ankle. Walk a mile or more every other day and then keep building from there.

  1. Step 2

Target the ankle with specific exercises. Stand on one foot for as long as possible. Many times people say they have bad balance but often it is weak ankles. Standing with one foot lifted off the ground and one foot/leg will help build strength.

  1. Step 3

Follow step 2, but this time pick up some weights. A great way to do this around the house is two one gallon jugs of milk. Hold one in both hands and stand on one leg and then rotate.

  1. Step 4

Create an unbalance surface to stand using a pile of clothes or a rolled up towel. Stand on the surface and stand on one foot. The unbalanced surface will create resistance and make it hard to stand, forcing the muscles in the ankle to work and building strength.

  1. Step 5

Explore yoga. Yoga offers numerous different strength building exercises, so join a yoga class.

 
   

Tips & Warnings

  • Those exercises can be done anywhere and at almost any time. They do not take, but the benefits are tremendous.

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Comments: 1
  • #1

    Laurell (Monday, 20 May 2013 19:07)

    This sounds like a way to improve your balance for surfing