Four Easy Steps to Strengthening Your Ankles

Your ankles play a vital role in providing the balance and stability you need to walk, run and jump. And as such, these complex weight-bearing structures experience literally tons of wear and tear every day. Our podiatrist at Mark Costopoulos, DPM, who’s a specialist in all things related to the foot and ankles, understands the importance of attaining and maintaining strong ankles.

We see a variety of symptoms related to chronically weak ankles, including trouble balancing, persistent soreness, and frequent sprains or other injuries. If you’ve been experiencing these symptoms for a prolonged period, please schedule a visit to our specialist.

Here are a selection of exercises that can help keep your ankles strong. Remember that it’s always recommended to start slowly and build up gradually. 

• Holding onto a chair or other sturdy object and with your feet hip-width apart, balance on one foot for 10 to 20 seconds. Repeat with the other foot. Increase the amount of time you hold the position and the number of repetitions as you become stronger.

• Strengthen your calves by standing with your feet hip-width apart at the edge of a step, holding the banister with one hand. Raise your heels until you’re up on your toes, then lower them. Repeat 10 times or as often as you feel comfortable. 

• Lying on your back, lift one leg and use your toes to draw the letters of the alphabet. Repeat with the other foot.

• Lying on your back with your heels flat on the floor and your toes pointing straight up, point your toes as far away from you as you can. Remain in that position for at least three seconds. Repeat 10 times or as often as you feel comfortable.

Our podiatrist at Mark Costopoulos, DPM has the expertise to keep you walking confidently and comfortably. If you have questions or would like to schedule an appointment please contact us today!