Feet are the foundation of our bodies. However, it’s the ankles that are the main weight-bearing joints.
Ankles are often overlooked when it comes to strength training, but they play a key role in overall stability and movement. Whenever we engage in daily activities like walking, running, and standing, we have a lot riding on our ankles.
Unstable ankles can lead to frequent sprains, falls, and chronic pain, particularly for athletes and active individuals. Strengthening your ankles not only improves balance and mobility but also helps prevent injuries and enhances athletic performance.
Understanding Ankle Anatomy
First things first, it’s helpful to brush up on one’s anatomy.
The ankle joint is a complex structure composed of bones, ligaments, tendons, and muscles. The main bones involved are the tibia, fibula, and talus. Ligaments connect these bones and provide stability, while tendons attach muscles to bones and allow for movement.
Strengthening these components with resistance band exercises can significantly enhance ankle support.
What to Do After Spraining Your Ankle
Prevention is the best cure, but understandably, many become interested in strengthening their ankles after experiencing an injury.
If you’ve recently sprained your ankle, it’s essential to follow the RICE protocol: Rest, Ice, Compression, and Elevation.
Once the acute pain and swelling have subsided, you can gradually incorporate gentle resistance band exercises to rebuild strength and mobility. Always consult a healthcare provider before beginning any exercise program after an injury.
Why Resistance Bands?
Though resistance bands might not be the first piece of equipment when you think of strengthening your ankles, that could change once you dive deep into the wide range of ankle exercises you can do with them.
Resistance bands are ideal for ankle exercises because they provide adjustable resistance, enhance muscle strength and stability, and improve the range of motion of the ankle joint. This makes them a versatile tool for both rehabilitation and strengthening of the ankles and surrounding muscles
Safety and Best Practices
Since the ankles bear the weight of our bodies day in and day out, you want to be especially mindful when doing ankle exercises. Here are some tips to ensure your workout is a smooth ride:
- Warm up with light cardio or dynamic stretching before starting resistance band exercises.
- Start with a lighter band and progress to heavier resistance as your strength improves.
- Maintain controlled movements to avoid overextending the ankle joint.
- Avoid exercises that cause sharp pain or discomfort.
- Perform exercises on a stable surface to minimize the risk of further injury.
Resistance Band Exercises for Stronger Ankles
Ready to get started? Let’s do this!
1. Ankle Dorsiflexion
Sit with your legs extended. Loop a resistance band around the ball of your foot and hold the ends. Flex your foot upward against the band.
Sets/Reps: 3 sets of 15 reps per foot.
2. Ankle Plantar Flexion
Sit with legs extended. Anchor the band to a stable object or hold the ends of the band and loop it around the ball of your foot. Push the foot downward against the resistance.
Sets/Reps: 3 sets of 15 reps per foot.
3. Ankle Inversion
Sit with legs extended. Tie a resistance band around the ball of your right foot. Then cross your right leg over your left leg and wrap the band around your left foot. Turn your right foot outwards while holding the end of the band.
This one is a doozy to describe verbally, so be sure to check out the video!
Sets/Reps: 3 sets of 12 reps per foot.
4. Ankle Eversion
Similar setup to inversion, but loop the band around the outside of the foot.
Sit with legs extended. Tie a resistance band around the ball of your foot, then wrap it around the other foot. Move the foot outward against the resistance while holding the end of the band.
Sets/Reps: 3 sets of 12 reps per foot.
5. Standing Calf Raises with Band
Stand on the band with both feet, holding the ends. Raise your heels off the ground and lower them back down slowly.
Sets/Reps: 3 sets of 15 reps.
6. Banded Toe Walks
Place the band around your feet and walk forward and backward on your toes to target ankle stability.
Sets/Reps: 3 sets of 30 seconds.
7. Banded Lateral Walks
Loop the band around your ankles and step side to side to engage ankle stabilizers.
Sets/Reps: 3 sets of 20 steps per direction.
Conclusion
If you’ve made it this far, thank you for reading. You’re now moving towards the next level of fitness, as working on the ankles is a vital piece of a complete workout that many people miss.
Strengthening your ankles with resistance band exercises can greatly improve balance, stability, and injury prevention.
Consistently integrating these exercises into your routine not only supports recovery after a sprain but also enhances overall lower body strength. Remember to follow proper technique, progress gradually, and listen to your body.
