Exercises to Strengthen Your Ankles

Overview

This ankle band exercise is specifically designed to target and strengthen your ankles while improving ankle stability and flexibility.

Level

Beginner

Targets

Ankles

Step by Step Instructions

1. Sit tall on the floor or a firm chair with your leg extended in front of you.
2. Loop a resistance band around the ball of your foot and hold the ends to create steady tension.
3. Keep the knee straight, ankle relaxed, and move slowly throughout.A) Straight press (plantarflexion)
   4. With constant band tension, point your foot forward (press the toes away).
   5. Return slowly to the start.
   6. Do 3 sets of 15 reps.

   B) Inward bias
   7. Re-set tension; turn toes slightly inward, then press forward.
   8. Return slowly to neutral.
   9. Do 3 sets of 15 reps.

   C) Outward bias
   10. Re-set tension; turn foot slightly outward, then press forward.
   11. Return slowly to neutral.
   12. Do 3 sets of 15 reps.
   13. Maintain light, continuous tension on the band; no jerking.
   14. Switch feet and repeat the three variations on the other side.
   15. Stop if pain increases; aim for smooth, controlled motion.

[Video Transcript]

If you have ankle pain, here’s an exercise series to strengthen the ankles and help reduce discomfort. Sit up tall with your legs extended in front of you and loop an exercise band around the ball of one foot. Create steady tension in the band, then slowly point your foot forward and return with control; perform three sets of fifteen repetitions. For the second movement, keep tension on the band, turn your toes slightly inward, and press the foot forward, then return, again, three sets of fifteen, slow and controlled. For the third movement, maintain band tension, turn your foot slightly outward, and press forward before returning, three sets of fifteen. Keep the motion smooth and deliberate throughout to target different ankle muscles and improve strength.

Back Home to All Exercises
Download our Full Guide on Stretches and Exercises

If you’re looking for a chiropractor in Victoria, look no further than Mind Body Spine chiropractic clinic near uptown.