12 Ways to Build Ankle Strength for Top Performance

Balance Training


  1. Standing on one leg: Hold for 30 seconds, working up to one minute per leg.
  2. Balance and catch: Standing on one leg, catch and throw a ball with a partner. Make certain to throw the ball right, left, high, low. Perform three sets of 30.
  3. One leg mini squats: On one leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat three times.

More: 7 Exercises to Improve Balance

Strengthening

The ankle can be strengthened in several ways. The first exercise uses thera-band for resisted range of motion. Thera-band can be purchased at a medical supply store. When performing the following exercises, place the band around the top of the foot and curl the toes at the end of the movement to work the internal muscles of the foot. Perform three sets of 20 in each direction.

Inversion

Inversion

Eversion

Eversion

Dorsiflexion

Dorsiflexion

Plantar Flexion

Plantar flexion

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.

More: How to Prevent an Ankle Injury

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