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Do you roll your ankles when you run? Or noticing great problems with foot pain, mobility and balance? You might be suffering from weak ankles. If you have weak ankles, you can sprain much easily. Moreover, it can also lead to hip and knee problems. There are exercises that can help you to increase strength in ankles.
5 Simple Exercises to Strengthen Your Weak Ankles
1. Standing Calf Raise
How to do?
- Stand with your feet a hip-distance apart. If you can, stand on the edge of a step. Use a banister or some other support for balancing.
- Lift yourself as high as you can on the toes and then slowly lower the heels.
Number of Repetitions: Do this 10 times once in a day.
How it Helps: The strength of the calf muscles is important for the plantar-flexion of ankle joint. This exercises the performance of ankle plantar flexion. This, in turn, stabilizes ankle when running or under load.
[ Read: Yoga Poses to Relieve Knee Pain ]
2. Walking Lunges
How to do?
- Stand straight and take a step forward with your one leg.
- Thereafter, bend the front knee at an angle of 90 degrees.
- Allow the back knee to touch the ground.
- Hold the position for some time and then use the back leg for stepping front.
- Repeat the steps with the other leg.
Number of Repetitions: Do this 10 times on each side.
How it Helps: This acts as a strength builder. It not only works on weak ankles but also helps with balancing.
[ Read: Yoga Poses to Relieve Hip Pain ]
3. Single-Leg Romanian Deadlift
How to do?
- Stand straight with kettlebell or weights in one hand. Bend at the waist in complete control without rushing.
- Lower your arm with the weight towards the floor as you raise up your leg on the same side of the body.
- The balance on one leg as you keeps the body in a parallel position to the ground.
- Hold the position for 15 seconds and then return to position.
Number of Repetitions: Do this 10 times on each side.
How it Helps: It works on the stabilizer muscles of the knees and improves weak ankles.
[ Read: Dumbbell Exercises For Strong Arms ]
4. Single Leg Step Down Exercise
How to do?
- Stand on a box or some elevated surface.
- Dip down a foot at the edge of the platform.
- Bend the supporting knee a little and bring it back up with some control.
- Your focus should be to stand on one foot on the box and drive the weight towards heels.
Number of Repetitions: Do this 10 times per leg.
How it Helps: It is an awesome exercise for building strength in the lower body as it works on balance and control.
5. Single Leg Balance
How to do?
- Stand on your one leg and then place the hands on the hips.
- Try balancing for 30 seconds. Look towards the floor and in front.
- Switch leg and repeat.
Number of Repetitions: Do this 5 times on each side.
How it Helps: Over time, it will help in building ankle strength.
Even though most of the people are able to do these exercises safely, it is better to talk to the talk before starting with the exercise program, particularly if you are overweight.
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