and how ankle strength is defined.
Anklesare the joints that connect the bones in your lower legs to the bones in your feet.
Just like any joint in the body, your ankles are surrounded by muscles, tendons, and ligaments.
Katie Thompson
These muscles can be weak for various reasons.
We dig into all of that (and more) below.
What causes weak ankles?
There are several reasons your ankles may be weak.
The first: You dont do enough strength work to target the surrounding muscles.
Another cause of weak ankles?
Injury, including ankle sprains andoveruse injuries.
Why is ankle strength important?
The biggest reason you should care about ankle strength?
The magnitude of these injuries can vary from person to person, Dr. Wang says.
But theyre not all debilitating.
Oftentimes, this can be alleviated with rest and a little bit of physical therapy, Dr. Wang says.
Still, though, its an annoyance most of us would rather avoid.
What makes a good ankle-strengthening exercise?
Good ankle-strengthening exercises targetallthe muscles that support the joint.
Most people will only strengthen the calf, Dr. Wang says.
Bottom line: When it comes to ankle strength, aim for a comprehensive approach, Dr. Wang says.
Amarathon runner, for instance, probably needs more ankle strength work than someone who bikes for fitness.
Wang recommends spending about 5 to 10 minutes on ankle-strengthening work each time you do it.
This is especially important for runners, he adds.
5 Ankle-Strengthening Exercises
Here are five ankle-strengthening exercises it’s possible for you to try at home.
These moves help improve both ankle strengthandmobility.
Demoing the moves below isNicole Figueroa,a NASM-certified personal trainer and online fitness coach.
Heel Walk
This exercise targets the tibialis anterior muscle, the top of the ankle.
If you need a bigger challenge, hold a set of dumbbells at your sides.
Toe Walk
This exercise also targets the calf muscles.
Single-leg work adds an extra stability challenge.
Supine Ankle Circles
This move helps improve ankle mobility.
