How can you improve it?
The ankle is a complicated part of the body, as it moves in so many different
directions and can be under stress from pressures from different places. It is
also easy to get a weakness, even if you think your training plan is solid, so
ensure you pay special attention to your ankles!
make sure your ankles are as !
strong as they possibly can
be to keep away those
injuries, twists, and sprains!
4 Simple exercises to strengthen
your ankles in
different movements
A resistance band is your
new best friend when strengthening
your ankle. Repeat each of these exercises for
3 sets of 8-10 times. The band should always
be providing enough resistance to push
against, but not so much that it hurts.
Remember to take care of your ankles, and
stop if you feel any pain.
!
!
Strengthen your calves
Your calf muscles help to stabilise your
ankles, so if these are weak you can lack
that stability needed to keep your ankle
from getting injured when you land or run
on uneven ground.
1 Wrapping the band around
the bottom of your foot, hold
the ends and point your toes
to the ground.
2 Either attach the band to a
sturdy object or get a friend to
hold it. Wrap the band around
the top of your foot and point
your toes up towards your
knee.
3 Hold the band or do as
above, and wrap the band
around the outside of your
foot, and the push outwards
against the band and up
slightly.
4 Hold the band or do as
One simple exercise to strengthen your
above, and wrap the band
calves is calf raises. In order to get full
around the inside of your foot,
range of motion, get a step and stand with
and push inwards against the
the front of your foot on the step and the
band and down slightly.
back hanging down off it. From here press
up until you are on your tip toes, and then
lower slowly. Once this is easy to repeat several times, you could hold
some hand weights or dumbbells whilst doing this too.