How to Strengthen Your Ankles

Ankle injuries are some of the most common musculoskeletal injuries among people of all ages. An estimated 30,000 Americans sprain their ankles every day, and having weak or unstable ankles significantly increases their risk of these types of injuries.

Whether you’re an athlete, you enjoy working out, or you simply lead an active lifestyle, ankle health isn’t something to take lightly — and strengthening the muscles, ligaments, and tendons surrounding your ankle joint is one of the best ways to stay injury-free.

How do you get started? Our podiatric team at Legacy Foot & Ankle specializes in ankle care and sports medicine. We understand that each individual is unique, and we take a personalized approach to strengthening the ankles.

Understanding common ankle injuries

Your ankle is a hinge joint where the tibia, fibula, and talus bones meet. It allows your foot to move up and down, provides stability for walking, running, and balance, and is prone to injury. Some of the most common ankle injuries we see are:

• Ankle sprains: overstretching or tearing of ligaments due to a sudden twist or impact
• Achilles tendonitis: inflammation of the Achilles tendon along the back of the ankle
• Stress fractures: small cracks in the bones of the foot or ankle due to repetitive stress
• Chronic ankle instability: ongoing weakness or instability following previous injuries.

These common conditions may cause pain, swelling, and limited mobility. If left untreated, symptoms can worsen and begin to affect daily activities and athletic performance.

How to build ankle strength

You may have a history of sprained ankles or want to avoid ankle injury altogether. Whatever your goals, a comprehensive ankle strengthening program can help you improve your ankle’s range of motion, strength, and stability.

We start by evaluating your current abilities, reviewing your medical history, and discussing your goals. Then, we work with you to develop an exercise plan that targets the specific muscles and ligaments around your ankle joint. Although the exact exercises we recommend might vary, a few good options are:

• Calf raises to strengthen your calf muscles and improve balance
• Single-leg stands to treat proprioception and stability
• Resistance band exercises to increase range of motion and strength in all directions
• Balance training, like using a balance board, for coordination and core strength

Your ankle strengthening plan includes details such as the frequency of exercises and the number of repetitions to do each time. Depending on your needs, we may recommend physical therapy sessions in the office, but you may be able to do the exercises at home, too.

You have regular check-ins to assess improvements, and we adjust your plan as needed. If you’re recovering from an injury or surgery, we monitor your progress to make sure you have an effective and safe rehabilitation process.

When to go to the podiatrist for ankle pain

Strengthening your ankles is a great way to help you avoid injury, but it’s important to know when it’s time to seek professional care. If you experience persistent pain, swelling, or instability in your ankle, schedule a podiatrist appointment.

Our team at Legacy Foot & Ankle offers specialized care for various ankle conditions, from tailored rehabilitation programs for athletes to management of ongoing ankle instability. We’re committed to helping you regain strength and mobility, so you can safely return to your activities.

If you're interested in developing a personalized ankle strengthening plan, contact us today to schedule a consultation. Together, we can work toward achieving your mobility and strength goals.