4 Ankle Strengthening Exercises To Build Unbreakable Ankles

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Ankle Strengthening Exercises To Bulletproof Your Ankles

You may often step wrong during running or may have felt difficulty in raising your heel during exercise. The weakness of ankles may result due to various causes and weak ankles can make activities painful such as wrong footwear, overuse, reliance on any external support or structural imbalance. Weak ankles cause ankle sprains and also lead to many other injuries such as knee and hip problems. They may also prevent you from performing your best. However, following are 4 easy and effective foot and ankle strengthening exercises for athletes that can help strengthen your ankles and prevent injures in the following ways:

Single-Leg Balances

Single-Leg Balances

Single-leg balances is a super simple exercise that can be performed anywhere.

How To Do It:

  • Stand on your one leg by placing your hands on the hip-joint and try to maintain your balance for about 30 seconds.
  • Spot your eyes toward the floor or you may glue your eyes and set your gaze to a specific point to help you keep in a stable and strong position.
  • As ankle strengthening takes time, you may progress by trying to stand on unstable surfaces.

You can  also use a BOSU ball or couch cushion to add an extra balance challenge.

Walking Lunges

Walking Lunges

This strength-builders and active exercise, walking lunges help in the improvement of weak ankles and also help in balance.

How To Do It:

  • To perform a walking lunge, step forward your one leg bending the knee at a right angle while keeping your back knee at the ground.
  • Stay in this position for a while.
  • Take your back leg in front and perform the lunge process on your opposite leg.
  • You should do ten lunges on each leg.

Walking lunges are beneficial for the lower trunk, especially for ankles, knees, and hips as well.

Single-Leg Romanian Deadlifts

Single-Leg Romanian Deadlifts

The single-leg Romanian deadlift is one of best ankle strengthening exercises after strain. It is an effective exercise to help build ankle strength and keep your legs strong.

How To Do It:

  • Stand on your both legs and hold a weight or kettlebell in one hand.
  • Slowly bend at waist with control.
  • Lower down your arm and take the weight down in the direction of the floor.
  • Now raise the leg of the same side of the body off the floor.
  • While keeping your body parallel to the floor, aim to balance on your single standing leg.
  • Hold, then gradually return to a starting position. Do 10-15 deadlifts on each leg.

Single-Leg Step Downs

Single-Leg Step Downs for Ankle Strengthening

Another simple exercise to do at the gym or at home are single-leg step downs. This exercise is excellent for developing strength in the lower body muscles. It is also recommended by physiotherapists among other exercises to help prevent sciatica while working on your balance and control.

How To Do It:

  • Stand on an elevated surface such as a stair step, box, or a bench) and set one foot down off the edge of the surface.
  • Bend your supporting knee and bring the leg back up.
  • Concentrate on keeping your whole foot on the surface and drive the weight through your heels. Make sure to maintain your balance on your standing leg while performing single-leg step downs.
  • Do 10-15 reps per leg.

 

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