How can you strengthen your ankle? A London Foot & Ankle Specialist Explains
The ankle joint is a complex structure that supports your body's weight and allows for a wide range of movements. It consists of bones, ligaments, tendons, and muscles that work together to provide stability and mobility.
No matter who you are or what you get up to, ankle injuries are unfortunately quite common. Running in the park, or getting off the sofa, sometimes ankles just tend to give way if you’re unlucky. The most common ankle injury is an ankle sprain, which occurs when the ligaments supporting the ankle joint are stretched or torn - in fact, they occur in 85% of ankle injuries. This can happen when the ankle is twisted, turned, or rolled beyond its normal range of motion.
You may be asking, surely if the ankle can be twisted innocuously, that means that the ankle is weak? Indeed, weak ankles can lead to instability, increasing the risk of sprains, fractures, and chronic pain. Strengthening the muscles around the ankle can enhance stability, improve balance, and reduce the likelihood of injury. The great news is, there’s easy steps you can take (pun intended) to strengthen your ankle.
Most of it starts with what you can do before exercise:
Strengthen your ankle through stretches
First things first, it's important to warm up your muscles and stretch. A proper warm-up increases blood flow to the muscles, making them more pliable and less prone to injury. Start with a few minutes of light cardio, such as brisk walking or cycling. Then start with a few specific stretches:Calf raises: Stand with your feet hip-width apart and slowly rise onto your toes, lifting your heels off the ground. Hold for a few seconds, then lower your heels back down. Repeat this exercise 15-20 times for 2-3 sets. You might wonder why we’re starting with the calves, but calf raises strengthen the calf muscles, which support the ankle joint.
Ankle alphabet: Sit on a chair with your leg extended. Use your big toe to "write" the alphabet in the air. This exercise engages the muscles around the ankle and improves range of motion. Perform this exercise once or twice daily.
Resistance band: Use a resistance band to add resistance to your ankle movements. Sit on the floor with your leg extended and loop the band around your foot. Push your foot away from your body, then slowly return to the starting position. Repeat 10-15 times for 2-3 sets. This exercise targets the muscles on the front and sides of the ankle.
Balance on one leg: Stand on one leg and try to maintain your balance for 30 seconds to a minute. To increase the difficulty, close your eyes or stand on an unstable surface like a foam pad.
Heel-to-toe walk: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other foot. This exercise improves balance and coordination - just try not to fall on your face.
Consistency goes a long way to making meaningful improvements to your ankle strength. Doing the stretches one or twice and never bothering again isn’t going to cut it, unfortunately - think of it like the gym. And of course, with greater frequency comes greater strength, at which point you can add intensity to further improve your ankle strength. As a result, you can enjoy a much lower risk of innocuous ankle injuries!
Measures to take alongside strengthening the ankle
In addition to strengthening exercises, there are a few things to keep in mind to prevent ankle injuries:- Wear Proper Footwear: Choose shoes that provide adequate support and cushioning for your activities. Avoid wearing worn-out shoes that can compromise your ankle stability. Don’t try to do anything stupid in high heels.
- Stay Active: Regular physical activity helps maintain muscle strength and joint flexibility.
- Listen to Your Body: Pay attention to any signs of discomfort or pain in your ankles. If you experience persistent pain or swelling, consult a healthcare professional for a proper diagnosis and treatment plan…
… a healthcare professional such as an orthopaedist?
Dr. Francesc Malagelada is a leading consultant trauma and orthopaedic surgeon based in London. He treats foot and ankle disorders, using non-surgical and surgical treatments that best suit each patient and their lifestyle.
Should you have persistent foot and ankle pain, then click here to request an appointment now.