How to Strengthen Your Ankles

Have you ever tried to make your ankles stronger? While you're exercising the major muscle groups, your ankles often are forgotten. Strengthening those small muscles in your ankles and gaining flexibility and strength in the connective tissues (tendons and ligaments), will help you recover from injuries, prevent injuries, as well as assisting with everyday movement and athletic activities.

WALK ON YOUR TOES:
Walking on your toes will strengthen the back of your ankle as well as your calf. This is something that you are probably not used to doing. Take it very slow and build up slowly.

WALK ON YOUR HEELS:
Walking on your heels will work the apposing muscles as step #1, the front of your ankle and you shins. This is another exercise that is not common, and should also be taken slow.

WRITE THE ALPHABET WITH YOUR TOES:
Sit down in a comfortable position. Holding your foot at least a few inches off the floor, spell out the alphabet with your big toe, one foot at a time. This will strengthen, stretch, and move your ankle in a wide range of angles. This may seem elementary, but only do it once and see how you feel the next day. As with any new exercise, take it slow.

STRETCH:
After the muscles are warm, it is always good to stretch. First, pull your toes toward you. If you can't reach your toes, use an old tie or belt to assist you. Next, stand and support your weight (lean against a wall or chair) stretch the front of your foot and lower leg by pointing your toes behind you like you are dragging the top of your toes on the ground.