Are you prone to injuring your ankles? For those who have weak or previously injured ankles, twists, rolls, sprains, strains, and even fractures can seem to happen often. It can occur while playing sports, hiking, running, and even walking (especially in high heels). Injuries at the ankle can cause pain, swelling, and tenderness. For the most part, the RICE (rest, ice, compression, elevation) method can help relieve symptoms, but if they persist, it may indicate a more severe issue.

Many of these injuries happen because ankles are not very flexible or strong. Lacking a strong sense of balance can also attribute to this, which is why the following exercises for stretching, strengthening, and balancing with your ankles will help you reduce risk of ankle injuries. Try to incorporate some of these exercises into your weekly workout routine, or do them as you watch TV or when you have other downtime:

(For those with repetitive movements, try to do 15 repetitions for 3 sets to get maximum results – increase reps as you can.)

Flex and Point: While sitting, stretch your legs out in front of you and flex and point, each for 3 seconds. To add a challenge, use a towel or band to increase resistance while pointing.

Calf Raises: Slowly lift up onto the tiptoes and slowly lower down.

Ankle Pushes: Place your foot against a heavy or stationary object like a couch or refrigerator. Push the outer part of the ankle against the object, then push the inner part of the ankle against the object, each for at least 10 seconds.

Heel Walking: Try to balance on your heels with your feet flexed (toes pointing up). Try walking across the room and back, resting in between each round-trip journey.

Balancing Bars: Stand next to a stable bar, such as stair railing, couch, or ballet bar. For first timers, hold the bar while you do some squats (feet facing forward) and then ballet pliés (with your feet pointing away from each other).

Yoga Tree Pose: Stand on one foot with the other foot resting flat against the ankle. Start by holding this position for at least 15 seconds. Switch and do the other side. To challenge yourself more, raise the non-standing foot to the inside of the other knee. A 3rd level of challenge is to raise the foot to the inside of the thigh.  

If you have ankles that are prone to injury, or if you have an injured ankle, it’s best to get it checked out to make sure it’s not serious. Before beginning exercises like those mentioned above, it’s best to consult with our podiatrist. Dr. Jonathan M. Kletz of Texas Foot Works is more than happy to help you with your ankles. Make an appointment today at any of our Abrams (Dallas), Athens, and Gun Barrell City, TX offices.