This post provides 7 ankle strengthening exercises to minimize injuries on any outdoor adventure. Ankle sprains are very common for hikers, backpackers, and trail runners on rough terrain. These exercises strengthen the joint to prevent twisting or rolling.
Disclosure: I am not a licensed medical professional. If you have any questions or concerns about your health, consult a licensed physician.
Why do Ankles Twist?
If you have ever rolled or twisted your ankle, you know how traumatic it can be. The risk of a twisted ankle is especially high during intense exercise on uneven terrain, such as on a hike or a trail run. There are various reasons why ankles roll, but the most common reasons are listed below.
Footwear – If your shoes are not particularly stable or do not provide adequate ankle support, you are more likely to roll your ankles.
Balance – Poor balance is another common reason for rolled ankles. If your body weight is not evenly distributed over your feet, your ankles may not be strong enough to hold you upright.
Strength – Our lower body muscles are responsible for carrying our entire upper body. Strong leg and ankle muscles play a huge role in how often we twist our ankles. Our core strength is primarily responsible for balance. The stronger your muscles are, the less likely you are to roll an ankle.
Flexibility – Having a full range of motion in your ankles prevents them from easily spraining. Stretching your ankles is good for the ligaments and prevents them from being tight and easily overstretched.
Inside the Ankle
Your ankles connect your lower leg bones to the feet and toes using ligaments. Ligaments are a connective tissue that hold your bones together. Surrounding the core of your ankle are multiple muscles responsible for stability and strength to move your body.
Sprains – An ankle sprain occurs when the ankle is forced into an unnatural position, causing damage to the ligaments. There are 3 grades of ankle sprains, ranging from a minor ligament stretch, to more severe full ligament tears.
Overall, you can perform exercises that strengthen the muscles and ligaments in the ankles to prevent twisting, rolling, or spraining to keep you upright and content on any adventure.
7 Ankle Strengthening Exercises
These exercises are designed to be performed at 3 sets, containing 15 reps per set. Feel free to adjust this into a routine that works best for your body.
1. Ankle Circles
While standing or sitting, point one foot at a time; drawing a small circle with your toes. Execute clockwise, then counter clockwise.
2. Point and Flex
While seated with the feet in front, point your toes away from your body. Then, flex the feet so your toes are reaching toward your body. If this exercise becomes too easy, add difficulty by holding a resistance band and wrapping it around the bottom of your feet while performing this motion.
3. Heel Lift
While standing, lift yourself up onto your tip toes, then return to standing position and repeat. If this exercise becomes too easy, hold a 5 – 10 pound weight, or stand on a slightly raised surface to allow your heels to stretch lower.
4. Balancing Drills
Begin by standing on one leg. Holding a 5 – 10 pound weight, pass between your hands to create a circle over the head, then around the stomach. Repeat standing on the other leg.
5.Lateral Skater Jump
Begin with the feet slightly spread, and jump laterally from one foot to the other. Practice by exploding at the jump, and absorbing at each landing.
6. Lunge Variations
Start by standing with the feet shoulder width apart. Moving one leg at a time, perform a lateral lunge, a back stepping lunge, then a curtsy lunge. Return to the original position, and repeat on the other side. If this exercise becomes too easy, hold a 5-10 pound weight to add difficulty.
7. Tight Rope Walk
Simply walk about 10-15 steps on your tip toes to stabilize and strengthen the ankles.
These simple ankle strengthening exercises will create stronger joints to prevent injury on any outdoor adventure.
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