Health and Fitness Information CenterAnkle Safety, Part 2Try these exercises while in front of the television or listening to music:
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When you’re done with the circles, stop your foot at center and pull your toes back towards your shin. Hold this for a brief pause and then point your toes like you’re doing ballet. Flex and point 20 times. Repeat on the other leg. You can even do these sitting at your computer or while you’re standing at the kitchen sink. There are also “challenge” exercises you can do to help develop ankle strength and stability. Follow the directions for the exercises above and when you’re done with those, pretend your big toe is a pencil and see if you can write the entire alphabet in the air with your big toe. If you do a set of these exercises for each ankle three to five days per week your ankle strength will improve. There are tools that you can use to give these workouts more structure, including resistance bands that are designed for lower leg exercises. There are also balance boards and cushions that help with ankle proprioception and balance. |
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Lie on your back with one knee bent up and the foot on the floor. Raise the other leg straight up in the air and support it by gently taking your thigh with your hands. Make 20 big circles going in one direction with your foot. Be sure that the movement is coming from your ankle and your knee is not moving. Change direction and make 20 circles going the other way. Keep your circles big and slow to ensure that you are working through a full range of motion.