At The Impact Initiative Physical Therapy & Performance, we understand the importance of having strong and resilient ankles. Whether you’re an athlete, a weekend warrior, or someone who simply wants to move better, having resilient, strong ankles is essential for overall mobility, balance, and injury prevention. This guide will walk you through the steps to build and maintain resilient ankles.
Why Strong Ankles Matter
Ankles are crucial for various movements, from walking and running to jumping and pivoting. Strong ankles help:
Improve Balance: Reducing the risk of falls and enhancing overall stability.
Enhance Performance: Providing a solid foundation for athletic activities.
Prevent Injuries: Decreasing the likelihood of sprains, strains, and other ankle-related injuries.
Strengthening and Mobility Exercises
Strengthening the muscles around the ankle can improve its resilience and functionality. Here are some effective exercises:
1. Eccentric Calf Raises
How to Perform: Stand on an elevated surface with your heels hanging off the back. Slowly rise onto your toes, remove one foot, then slowly lower your involved side until your heel is back in the starting position. Perform 2-3 sets of 15-20 repetitions on each side.
Benefits: Strengthens the calf muscles and improves ankle stability.
Video: https://youtube.com/shorts/8NvK_o1BxL0?si=XjvgEddG98ub9crO
2. Banded Ankle Dorsiflexion
How to Perform: You will need some sort of elevated surface (chair or bench are perfect), a resistance band, and a stable surface to attach the back to.
Anchor the band: Attach a resistance band to a stable object behind you (squat rack, post, etc...).
Loop the band: Place the band around your foot, just below the ankle joint.
Position your foot: Put your foot flat on an elevated surface (bench, step, chair).
Lean forward: Place one hand behind the knee of the leg on the bench, this will help to guide the motion. Keeping your heel on the surface, slowly drive your knee forward/past your toes, going as far as you can without your heel coming up off of the bench. Once your heel starts to come up, come back into the starting position and repeat.
Benefits: Improves ankle mobility.
Video: https://youtube.com/shorts/4ZSOKi-bM1w?si=pB3km_-vfI_5WHDs
3. Resistance Band Exercises
How to Perform: Sit with your leg extended and a resistance band looped around your foot. Perform the following movements:
Plantar Flexion: Point your toes away from your body --> https://youtube.com/shorts/MzEyli2FYLM?si=H0HtGt7UmIA83sVd
Dorsiflexion: Pull your toes towards your body --> https://youtube.com/shorts/w_9CbWQElVc?si=GvUrK5EtGY0T1Xui
Inversion: Turn your foot inward --> https://youtube.com/shorts/R4MnYKfeGqY?si=ebTnmtWlvqVmwIK6
Eversion: Turn your foot outward --> https://youtube.com/shorts/FlFlxPINk_8?si=2OdmSB_TGafWuu8_
Benefits: Strengthens all the muscles around the ankle.
By incorporating these exercises and practices into your routine, you can build and maintain resilient ankles that support your active lifestyle. At The Impact Initiative Physical Therapy & Performance, we are here to help you achieve your health and fitness goals with expert guidance and personalized care.
Fitness-Forward. Evidence-Based. Impact-Driven.
Woodstock, GA Performance Physical Therapy
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