The second way to strengthen the muscles that surround the ankle is through a calf raise. Calf raises should be done both seated and standing to strengthen both calf muscles and the Achilles tendon. Perform 3 sets of 20.
The third strengthening exercise are plyometric workouts. Plyometric training uses jumping type movements to strengthen muscles and make them more explosive. Perform each exercise 10 to 15 times.
Scissor hops: Begin in a lunge position. Jump and switch feet in mid-air landing with the opposite foot forward.
Standing squat jumps: Begin in a quarter squat position. Jump from that position and land softly.
Bounding: On the toes, take large bounding steps in at about 50 percent of running maximum speed. One repetition should be about 50 feet.
Use these tips to keep your ankles strong and prevent injury for your best athletic performance yet.
Stana Landon has been a certified athletic trainer for eight years. She is also a Certified Strength and Conditioning Specialist, recognized by the NSCA. She was employed as the Head Athletic Trainer at Eastern Oregon University and for VibrantCare Rehabilitation prior to her current position as an Assistant Athletic Trainer at University of Puget Sound. Stana received her Bachelor's degree from University of Montana-Western in Environmental Science/Biology and Sports Medicine. She received her Master's degree in Physical Education and Athletic Training from Eastern Oregon University. Stana is currently enrolled in a Doctoral program in Education from Walden University. She enjoys all running, biking, and most outdoor activities.