How can I strengthen my ankles???

Options
danabromley
danabromley Posts: 87 Member
in Fitness and Exercise
I do allot of walking for my exercise but I'm having pain in my one ankle. What can I do to strengthen it.

Replies

  • diabolotry
    diabolotry Posts: 14 Member
    Options
    Balancing exercises. http://www.mayoclinic.com/health/balance-exercises/SM00049

    In the meantime, wear a brace. It will strengthen on its own as you walk and this will help reduce undo strain. Also, if it's hurting, rest it. Take shorter walks more frequently.
  • Seokie
    Seokie Posts: 197 Member
    Options
    You also might need better supportive shoes for walking :)
  • jppd47
    jppd47 Posts: 737 Member
    Options
    bodyweight lunges, calf raises, maybe jump roping?
  • cbeutler
    cbeutler Posts: 667 Member
    Options
    Try kt tape pro.
  • abetterjune
    abetterjune Posts: 219
    Options
    bodyweight lunges, calf raises, maybe jump roping?

    I'd caution you on doing any jumping or lunges as that can cause more strain if you're dealing with an injury. see a doctor or chiropractor asap. I say that because it's only one ankle, not both, so I think it's unlikely to be a strength issue. You might have stress fractures or a sprain?


    Like someone above said: wear a brace. Also balancing exercises. :)
  • cls_333
    cls_333 Posts: 206 Member
    Options
    Sooo many things...
    - Sit, and pretend you are making letters of the alphabet with your foot, do the whole alphabet with each foot, and work up to many times each day.
    - Stand on one foot, when you get good at it, close your eyes. Hold it for as long as you can. This is an amazing ankle/foot exercise.
    - Run down a field, kind of moving left, right, left, right as you run. (pretend there are 2 parallel lines running straight in front of you about 2' apart, and you have to land your feet outside the lines.
    - Any kind of barefoot running / strides / plyometrics
    - Running in sand, or on trails.
    Good luck!
  • danabromley
    danabromley Posts: 87 Member
    Options
    Thank you all for the information, it'll all come in handy. Once again thank thank you all.:smile:
  • jppd47
    jppd47 Posts: 737 Member
    Options
    bodyweight lunges, calf raises, maybe jump roping?

    I'd caution you on doing any jumping or lunges as that can cause more strain if you're dealing with an injury. see a doctor or chiropractor asap. I say that because it's only one ankle, not both, so I think it's unlikely to be a strength issue. You might have stress fractures or a sprain?


    Like someone above said: wear a brace. Also balancing exercises. :)

    I must of blanked out the part you said you have pain. I agree with what she said ^ pain and jumping probably won't get along to well. talk to a doc if the pain does not subside or keeps reoccurring

Categories