6 doctors weighed in:

What are some exercises to strengthen your ankle and reduce the risk of injury?

6 doctors weighed in
Dr. Judy Orton
Pediatrics
4 doctors agree

In brief: ABC's

Pretend your big toe is your pencil point.
Sit in chair without letting your foot touch. Now "write" your abc's- small or caps. While brushing your teeth balance on one foot for 1-1/2 min (spit), balance on other foot for 1-1/2 min. When this gets easy, close your eyes. Do these 2x a day. It helps range of motion and propioception ( balance).

In brief: ABC's

Pretend your big toe is your pencil point.
Sit in chair without letting your foot touch. Now "write" your abc's- small or caps. While brushing your teeth balance on one foot for 1-1/2 min (spit), balance on other foot for 1-1/2 min. When this gets easy, close your eyes. Do these 2x a day. It helps range of motion and propioception ( balance).
Dr. Judy Orton
Dr. Judy Orton
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1 comment
Dr. Judy Orton
Strengthen by standing on a step and slowly raising then lowering your heels above and below the step. 10 reps, 3 sets(repeats after brief rest between sets). Can progress to do one leg at a time as you get stronger (balancing on one leg). With a resistance band (or towel) around foot move your foot to the right (then left) against resistance-10 reps, 3 sets. Do exercises every other day(3x/wk).
Dr. Jimmy Bowen
Physical & Rehabilitation Medicine
2 doctors agree

In brief: Ankle Exercises

The problem with most ankle problems is not a lack of strength but instead is a lack or coordinated activation of muscles.
This is especially prevalent after a sprain. Ankle proprioception exercises should be utilized first on a solid surface, next on an unbalanced surface and finally unbalanced with eyes closed to optimize the firing of the muscles in an appropriate fashion for maximal control.

In brief: Ankle Exercises

The problem with most ankle problems is not a lack of strength but instead is a lack or coordinated activation of muscles.
This is especially prevalent after a sprain. Ankle proprioception exercises should be utilized first on a solid surface, next on an unbalanced surface and finally unbalanced with eyes closed to optimize the firing of the muscles in an appropriate fashion for maximal control.
Dr. Jimmy Bowen
Dr. Jimmy Bowen
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Dr. Frank Kase
Podiatry
1 doctor agrees

In brief: Balance on toes

A good exercise to strengthen the muscles around the ankle is to close your eyes and go up on the toes of both feet and then switch to balancing, with your eyes closed on 1 foot.
Hold for as long as you can. Then switch to the other foot. It is harder than it looks; however, once you can master this, your balance and muscle strenth around the ankle will greatly improve.

In brief: Balance on toes

A good exercise to strengthen the muscles around the ankle is to close your eyes and go up on the toes of both feet and then switch to balancing, with your eyes closed on 1 foot.
Hold for as long as you can. Then switch to the other foot. It is harder than it looks; however, once you can master this, your balance and muscle strenth around the ankle will greatly improve.
Dr. Frank Kase
Dr. Frank Kase
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