Weak Ankles: Exercises to Strengthen Them

and the ankle muscles are subjected to constant stress: they must, in fact, bear the weight of the body and often also incorrect movements. Over time, therefore, they can wear out easily. This is a problem that should not be underestimated: weak ankles, in fact, can affect balance and stability. Not only that: they also increase the risk of injuries and sprains to the part, which can lead to chronic instability. This is why it is useful to include specific exercises for weak ankles in your training routine.

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on the railing to maintain balance. Alternatively, you can lean on a table or counter to maintain balance.
Raise your heels to tiptoe, then lower them.
Repeat 10 times.

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Lift one leg, flex your foot and draw each letter of the alphabet with your toes.
Repeat with the other foot.

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Repeat all steps with the left foot.
Perform 10 times on each foot.

under the sole of the foot, holding the ends of the band with your hands.
Slowly flex your ankle as far as possible.
Then slowly bring your foot back to the starting position.
Repeat 10 times on each foot.

. Better to get close to a chair or a wall for support in case of need.
Keeping your arms at your sides, balance on one foot as much as possible. Repeat on the other side. Perform two sets.

Do the exercise daily and try to increase the number of seconds holding.

When you can balance on one foot for 60 seconds, try the following variations:

• balance with closed eyes;
• balance with arms at your sides;
• balance by standing on an unstable surface, such as a pillow, folded towel, or balance disc.

You can also incorporate this exercise into your daily routine. For example, you can try standing on one foot while brushing your teeth or waiting in line.

back down so that it almost touches the floor. The right knee must remain in line with the foot: do not go beyond the toes to avoid injury.
Then push yourself up again.
Repeat 10 times on each side and do two sets.

back.
Repeat 10 times.

or injuries to the part, such as sprains, dislocations and fractures;

chronic instability;

anterior tibial tendon dysfunction;

osteoarthritis;

use of inadequate footwear;

incorrect movements;

diabetes.

In these cases, it is even more essential to perform the exercises for weak ankles.