Top 10 Ankle Exercises
Written by: Catalogs.com Editorial Staff
March 21, 2012
Filed Under Fitness
Contributed by Paul Seaburn, Catalogs.com Top 10 Guru
According to the song, the foot bone’s connected to the ankle bone and the ankle bone’s connected to the shin bone.
As anyone who has sprained an ankle can attest, the pain and discomfort will make you forget the foot, the shin and all of the other bones until it heals. Athletes know the importance of strong and flexible ankles, but everyone who walks, climbs stairs and steps off of curbs can benefit from regularly performing these top ten ankle exercises./p>
10. Point your toes up
With your leg off the ground, point the front of your foot up like you’re trying to touch your toes to your shin, hold for ten seconds, then relax. Do three sets of 10 three times a day to flex your ankle and strengthen your shin.
9. Point your toes down
With your leg off the ground, point the front of your foot down so your toes are aimed at the ground, hold for ten seconds, then relax. Do three sets of ten three times a day to flex your ankle and strengthen your calf.
8. Write the Ankle-bet
Sit on a chair with your legs off the ground and write the letters of the alphabet in the air with one foot – either block or cursive, whichever you prefer. Repeat the air writing with your other foot. This exercise flexes and stretches all of the muscles of the ankle.
7. Circle flex
Sit in a chair with your back pressed firmly against the back of the chair. Slowly move your right foot in a clockwise circle six times. Then slowly move the same foot in a circle counter-clockwise six times. Then repeat both exercises with the left foot.
6. Tiptoes and heels
Stand in front of a table and place your hands flat on it. Raise yourself up on your toes and hold there for six seconds. Next, slowly lower your feet until you’re flat on the ground. Now rock back on your heels with your toes pointing up Hold that position for six seconds, then return to feet flat. Repeat both movements six times. If you feel discomfort, wear ankle supports while doing this exercise, and whenever you need additional support.
5. Feet in and out
Sit in a chair with your back against the back and your feet out in front of you with your knees straight. Slowly turn your left foot inward and hold this position for six seconds. Next, slowly turn your left foot outward and hold it there for another six seconds. Repeat the exercise in both directions ten times. Then repeat ten times with your right foot.
4. Push down the wall
Stand at arm’s length away from a wall. Stretch out your arms palms forward and lean against the wall. Move your right foot halfway to the wall while the left stays planted. Slightly bend the left knee (the leg in the back) until you feel a stretch in your calf, then hold for 30 seconds. Return to the starting position and repeat with the left foot moving forward. Do three exercises for each leg.
3. Foot in towel
Sit on the floor with your right leg straight out in front of you. Hook a towel around your right foot and pull it back until you start to feel a stretch in your calf muscles. Hold this position for 30 seconds. Relax, then repeat two more times. Put your left leg straight out and repeat the exercise three times. Using a balance board to exercise your calf muscles and strengthen your ankles while promoting good balance is an excellent variation.
2. One foot calf raise
Once you’ve done tiptoes-and-heels, try this advanced version. Stand in front of a table and place your hands flat on it, or hold on the back of a chair. Lift your left foot off the ground and hold it in the air. Raise up on your right toes and hold there for six seconds. Lower your left foot to the ground, raise your fight leg and repeat the exercise with your left foot. Repeat both two more times.
1. Add a step
Stand on the edge of a step or a sports foam roller, holding a wall or handrail for balance. Raise up on your toes and hold for six seconds, Now, lower yourself until your heels are below the step and hold for six seconds. Repeat two more times.
Wearing an ankle brace for support while doing exercises that require balance will help you feel more confident while you build your strength.