Common ankle strengthening exercises that you should do
While exercising, most of us focus on the major joints and muscle groups like abs, shoulders, core and hips, strengthening our ankles are as essential as any other part of the body. Our ankle is a complex joint, which helps you perform multiple functions in a day. There are several factors that may lead to a weak ankle like lack of physical activity and exercising in an incorrect form. Working on this joint can help you improve speed, agility and prevent injuries. Here are 5 ankle-strengthening exercises you should include in your routine.
Heel walk
Step 1: Stand straight with your feet together and hands by your side.
Step 2: Balance your body weight on your heels and lift your toes off the ground.
Step 3: Walk forward on your heels.
Read more: 5 exercises you can skip and what can you do instead
Non-weight bearing eversion
Step 1: Lay down on the mat with your legs and hands stretched in front of you.
Step 2: Move only your ankle by pointing your toes outwards and then turn it clockwise and anti-clockwise.
Step 3: Do the same with each ankle for 15 seconds.
Single-leg balance on an unstable surface
Step 1: Stand straight on a Bosu ball and try to balance your body.
Step 2: Lift your left leg behind your back and balance your body on the single-leg placed on the Bosu ball.
Step 3: You may squat a little or stretch both your hands out to maintain balance.
Calf Raises
Step 1: Stand straight close to a wall with your legs slightly apart.
Step 2: Place your hands on the wall for support and rise onto the balls of your feet.
Step 3: Keep your body straight and maintain your balance.
Step 3: Pause, then put your legs down. Repeat this 10-15 times.
Jump squat
Step 1: Stand on the ground with your feet shoulder-width apart.
Step 2: Push your hips back, engage your core and glutes and go down to get into the squat pose.
Step 3: Pause for a minute, jump up explosively and land back on the ground firmly.
Step 4: Lower your body back into the squat position to complete one repetition.
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