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Ankle Band Exercises You Can Do at Home

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Ankle Band Exercises You Can Do at Home

Ankle injuries are not only excruciating, but they can quickly put you out of action for weeks at a time. Regularly practicing ankle band exercises and stretches are the most effective way to strengthen and condition your ankles. Avoid injury interruptions to your training regime by adding just a few ankle exercises.

You can learn a wide range of effective ankle strengthening exercise routines in your own home, using a set of pull up bands to provide resistance. Working on the strength of your ankles will not only help you to avoid injury, but it will improve your balance, stability, and overall performance in sports such as jogging or running (and everyday movements too).

Here are four ankle band exercises that you can learn at home!

Why should I strengthen my ankles with ankle exercises?

It goes without saying that ankle muscles and joints are essential. We use our ankles every single day for support and stability. They help us to walk from one end of the room to the other, they provide support when we are out jogging, and they help us to achieve our sporting goals.

But, when it comes to our exercise, ankle strengthening is one part of the routine that is too often criminally neglected, even by athletes. Weak ankles can result in chronic pains, sprains, and injuries. Weak ankles can also lead to instability, increasing the chance of you experiencing a fall, rolling your ankle, or suffering a sprain.

Be proactive and avoid these injuries, to begin with.

This is where an ankle strengthening exercise comes into its own. If you've previously suffered from ankle injuries, then ankle strengthening exercises will not only help you to rehabilitate but will also help you to avoid future injuries.

How do I know if I have weak ankles?

There are a few key signs that are a clear giveaway that you have weakened ankles. If you experience these, then it's time to start learning the four simple ankle band exercises below.

  • Painful feet or painful ankles when you walk or run.
  • Chronic pains or aches in your feet or ankles (even when stationary.)
  • Trouble balancing or keeping stable when upright.
  • Ankles often roll either inwards or outwards

What injuries can weak ankles cause?

These symptoms are not only the sign of weakness in the ankles, but they can directly lead to injuries, too, due to the rolling of the ankle or instability. These can with everyday movements or from sports, particularly exercise that involves running or jumping.

Common ankle injuries include the following:

  • Sprains
  • Strains
  • Twists
  • Fractures
  • Dislocations
  • Chronic ankle instability

Ankle strengthening exercises will help you avoid these injuries, but if you do sustain an injury, consult a professional. The most common symptoms include swelling, bruising, and of course, ankle pain.

What can cause weak ankles?

Weak ankles can often be the result of merely not strengthening and conditioning the joints, muscles, and ligaments. Sports or exercising, coupled with ankle instability, often then leads to injury. The most common ankle injuries result from prolonged jogging when the ankles are neglected during training.

Wearing unsuitable footwear that's ill-fitting or not designed for the sport you're practicing can also lead to injuries.

There are often other underlying medical conditions, too, which can cause chronic ankle instability or injury.

How can I strengthen my ankles?

Strengthening your ankles can be done at home, with just a few simple movements and a resistance band to add tension.

Incorporate ankle resistance bands and the following exercises into your regular training schedule, or perform them as stand-alone exercises. For the best results, perform ankle band exercises 2 or 3 times per week.

Remember to include ankle stretches before beginning a workout session.

Ankle resistance band exercises

  1. Ankle dorsiflexion
  2. Loop the resistance band around strong support at ground level (a table or chair leg, for instance.)
  3. Sit on the floor with a leg stretched out and the other leg at a right angle.
  4. Loop the other end of the resistance band around your outstretched foot, just below the toes. Keep your hands behind your back for support.
  5. Move your foot backward and forwards, slowly working your ankle against the resistance of the band.
  6. Repeat for 15-20 repetitions, then switch ankles.

  1. Ankle plantarflexion
  2. Sit down on the floor with one leg outstretched and the other leg at a right angle.
  3. Loop one end of a resistance band around your outstretched foot, and use your hands to hold the other end towards your chest.
  4. Keep your back straight, and keep the resistance band parallel to your leg.
  5. Move your foot backward and forwards, slowly working your ankle against the resistance of the band.
  6. Repeat for 15-20 repetitions, then switch ankles

  1. Ankle eversion
  2. Sit down on the floor with one leg outstretched and the other leg at a right angle.
  3. Keep your outstretched foot facing inwards and loop one end of the resistance band below your toes. The other end of the resistance band needs to be tied to a strong support, so the band faces the sole of your foot.
  4. Move your foot from side to side, so your ankle works against the resistance of the band.
  5. Repeat for 10-20 repetitions, then switch ankles.

  1. Ankle inversion
  2. Sit down on the floor with one leg outstretched and the other leg at a right angle.
  3. Keep your outstretched foot facing outwards and loop one end of the resistance band below your toes.
  4. Attach the other end of the resistance band needs to be tied to a strong support, so the band faces the outside of your foot.
  5. Move your foot from side to side, so your ankle works against the resistance of the band.
  6. Repeat for 10-20 repetitions, then switch ankles.

How can I increase the difficulty of the ankle band exercises?

We recommend starting these ankle strengthening exercises using a band that offers low resistance.

Once you have perfected the movements, and as your ankle begins to improve in strength, then you can gradually increase the resistance of the band you are using in the workout.

Do not increase the strength too soon, or you will cause more harm than good and risk injuring muscles of the surrounding area.

The last word on ankle exercises.

Ankle sprains or twists can put you out of action for months if you're not careful, so it's essential to strengthen your ankle muscles as part of a regular workout program to avoid painful and unwanted injuries.

Running, lifting weights, and even running can put our ankles under heavy strain. Continue strengthening and conditioning the muscles and joints to help your overall health and fitness when it comes to both sports and everyday movements.

If you've already suffered from an unfortunate ankle twist or sprain, then ankle exercises are a great tool to help you avoid future injuries.

Why not include ankle strengthening exercises in your daily workout routine?

Katherine Holden

Katherine Holden

Katherine is a CrossFit expert with humble origins. Starting out on a ranch, ever since she was nine, she spent most of her life roping and competing in team roping. After finding bodyweight exercises interesting she sought after a career in CrossFit and dedicated her life towards achieving the body of her dreams. Today Katherine is a personal trainer that loves to travel the world and change the lives of her clients.

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