As humans, we use our ankles from the moment we step out of bed in the morning until we 
go to sleep at night. Our ankles are vital for us to walk, run, stand, and even hold our own body weight. If your ankle muscles have been injured or are weak, then you’re more prone to suffering from ankle pain and likely to roll or sprain your ankle. Strengthening the muscles in the ankles is the best way to avoid injury and keep yourself on the move. 

How do I Strengthen My Ankles? 

There are some simple steps that we share with our clients to strengthen the ankles. Over time, these exercises can help to strengthen the muscles and tendons around the ankle and help with overall stability. 

Standing On One Leg 

Standing on one leg may sound like a simple party trick but this exercise can help with balance, muscle engagement, and strengthening the back of the ankle. If you find standing on one leg difficult it’s best to look at a something completely still. This exercise can be adapted into your daily routine such as when you’re brushing your teeth or doing the washing up. 

Balancing On Uneven Surfaces 

Once you’ve mastered standing on one leg, adapt this exercise to include an uneven surface. The uneven surface makes it harder to balance which in turn forces the ankle muscles to further engage for stability. You could use a simple cushion or a box and make this exercise harder by closing your eyes or throwing a tennis ball against the wall. 

The Clock 

For a more advanced exercise you can improve your ankle strength by doing an activity we call ‘The Clock’ or ‘The Compass’. This exercise consists of taping the points of a clock or compass to the floor, standing in the middle on one leg and tapping your foot on the edge of the points of the clock face. 
Making some of these exercises your daily routine will help to prevent ankle injury, increase stability, prevent injury, and promote ankle recovery. 
If your ankles are feeling weak and unstable and you need help, please get in touch and we’ll do our best to help you on your way to recovery. 
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