Causes of Weak Ankles: Exercises To Strengthen Ankles

Strength and flexibility of ankle is extremely important as it provides good mobility and balance. With strong ankles you can stand firmly on ground and maintain good posture. You can walk with confidence and participate in sports as well as other activities such as dancing, aerobics when the muscles and ligaments supporting the ankle joint are strong.

On the other hand weak ankle joint increases risk of falling, unsteady gait and frequent injury. It can hamper your performance in sports and other daily activities. However, if your ankles are weak, there are many exercises that will help to strengthen your ankles.

What Causes Ankles To Become Weak?

There is a range of causes that can make your ankles weak and your gait unstable.

  • Osteoarthritis: It is age related condition in which there is progressive damage of the cartilage around the ankle. With gradual breakdown of cartilage, the ankle is bound to become weak.
  • Ankle sprain: This frequent injury occurs when the ankle gets accidentally twisted and bent. Ankle sprain is a common injury among all age group. Pain with movement of ankle joint and swelling around the ankle is its characteristics clinical feature.
  • Fracture: A small hairline fracture or major fracture of bones in ankle joint can lead to weak ankle.
  • Endocrinal disorders: Diabetes an endocrinal disorder can cause weakness of ankle and other joints.
  • Flat feet: Poor foot arch can gradually causes inward bent of the feet which may affect the ankle leading to pain and weakness of ankle joint.

What Exercises Can I Do To Strengthen My Ankles?

For maintaining good mobility, balance and performance, there are several exercises that you can perform to strengthen the muscles and ligaments of ankle joint.

  • Warm up exercise is essential before you actually start strength training workouts for ankles. You can walk, run, jump, swim for few minutes as it will increase the blood circulation in the lower limb.
  • Sit on a chair with six rolled handkerchiefs one above the other in front of you. Now with the toes of one foot, grip handkerchief and place it at a distance. Follow the same with other handkerchiefs. Pile it as it was piled before moving. Do the same with other foot.
  • Stand on your toes or move few feet on your toes for few minutes.
  • Lift your feet and walk on your heels. Keep your toes lifted while walking on your heel.
  • Move your feet on the medial side as much as you can while sitting or standing. Repeat it few times. Now rotate your feet on the lateral side.
  • Sit on a chair. Spread a towel in front of you. Now with one foot, try to crumple the towel in such as way that it appears similar to an accordion. Repeat the same with other foot. Follow the procedure for at least three sets.
  • Stand on the edge of stairs with your heels hung off the edge so that your weight lies on your toes and half of the foot. Stay for few seconds and repeat the exercise few times.
  • Sit on a chair. Keep your left leg on your right thigh. Imagine alphabets and try to write it with your big toe. Write all alphabets from A to Z. This will strengthen the muscles and ligament of ankle if you do it regularly. Follow the same technique with other leg.