Make Lifestyle Changes
- Lose Weight. Being overweight is a major factor that can lead to weak ankles.
- Use Correct Footwear.
- Warm Up and Cool Down When Exercising.
- Write the Alphabet Using Your Toes.
- Standing Calf Raises (Standing on Tiptoes)
- Flex and Stretch (Pointing the Feet)
In this post
What is the cause of weak ankles?
One of the most common causes is injuries that damage components in your lower legs, ankles, or feet. Examples include sprains, strains, fractures, and dislocations. Another issue that causes weak ankles is chronic ankle instability, which develops after trauma to the ankle.
What is the best way to strengthen your ankles?
6 Proven Exercises for Building Strong Feet and Ankles
- Toe pick-ups/curls. Place several small objects, like marbles or Monopoly pieces, on the floor in front of you.
- Bent-knee wall stretch.
- Negative calf raises.
- Towel tug.
- Ankle pump up and down.
- Foot roll.
Do ankles get weaker with age?
All three groups produced similar power from the knees and hips, but the power produced from the ankles declined steadily with increasing age.
What is it called when you have weak ankles?
Chronic ankle instability is a condition characterized by a recurring giving way of the outer (lateral) side of the ankle. This condition often develops after repeated ankle sprains.
Will walking help strengthen my ankles?
An active exercise and strength-builder, walking lunges not only help improve weak ankles, but they help with balance, too.
Why do my ankles give out when walking?
Classically, this occurs when walking on uneven ground or when stepping off of a curb. Repeated episodes of “giving out” is a condition called chronic ankle instability. Most frequently, this is a result of incomplete recovery from an acute ankle sprain that leaves the ankle with weakness and impaired postural control.
Can you build ankle muscle?
Increasing the size of your ankles can be done two ways; adding muscle or adding fat. Adding fat to any part of your body is generally not recommended due to the negative health consequences of excess body fat. Therefore, you should focus on gaining muscle.
How long does it take to strengthen ankles?
If your ankle disorder requires surgery, full recovery may take several weeks or months. You may also need physical therapy to help strengthen your ankle. Physical therapy may last as long as 12 months.
How do I know if I have weak ankles?
To start, stand straight with your feet flat on the ground at least shoulder length apart (wider, if that is comfortable). Toes should point forward or a little away from each other. If you have weaker ankles then stand with a wall behind you for support.
What exercises help strengthen ankles?
Ankle-Strengthening Exercises to Avoid Injury
- Ankle alphabet. This exercise improves range of motion in your ankle.
- Single-leg balance. Balancing on one leg strengthens your ankle joint.
- Four-square drills.
- Resistance band work.
- Heel-Toe walks.
- Ankle circles.
How do you fix chronic ankle instability?
Non-surgical treatments are very effective for many patients with chronic ankle instability and typically include anti-inflammatory medication, wearing a brace and seeing a physical therapist. If surgery is necessary, your surgeon may repair or tighten the ligaments that have been stretched.
Do calf raises strengthen ankles?
Calf Raises Progression Exercises
Calf raises are a popular exercise amongst many athletes and for good reason: they help build ankle and posterior chain strength and stability. Both of these are important for any sport that requires sudden acceleration and deceleration (sprinting, jumping, landing).
Do I need surgery for chronic ankle instability?
Most ankle sprains and some instances of ankle instability can be managed without surgery. Non-surgical treatment may include physical therapy, bracing, immobilization, medications and other options. Whenever feasible, we will utilize these treatment methods, as our goal is always to avoid surgery if possible.
Is chronic ankle instability a disability?
Ankle instability is usually rated under 38 CFR § 4.71, Schedule of Ratings – Musculoskeletal System, Diagnostic Code (DC) 5271. Under DC 5271, ankle instability is rated according to limited motion of the ankle. The rating criteria is as follows: 20% – marked limitation of motion.
How can I get flexibility back in my ankles?
Ankle flexion (dorsiflexion)
Sit on the floor with your legs stretched out in front of you. Secure the band around a chair leg or a table leg, and then wrap it around one foot. Slowly point your toes up toward you and then return to the starting position. Do 3 sets of 10 flexes on each foot, three days a week.
How can I strengthen my ankles while sitting?
While sitting, put your feet together flat on the floor. Press your injured foot inward against your other foot. Hold for about 6 seconds, and relax. Repeat 8 to 12 times.
Do compression socks help weak ankles?
What we do know is that compression socks and sleeves are helpful for treatment of foot, ankle, and leg edema. Compression gently squeezes the legs, assisting veins to return to normal. This allows for an increase in blood flow and with the blood, fluids travel away from the areas of compression.
What are the signs of arthritis in your ankles?
Symptoms of foot and ankle arthritis often include:
- Tenderness when you touch the joint.
- Pain when you move it.
- Trouble moving, walking, or putting weight on it.
- Joint stiffness, warmth, or swelling.
- More pain and swelling after you rest, such as sitting or sleeping.
Do ankle weights strengthen ankles?
Help in Water Workouts
A big perk to this is that it doesn’t cause any joint issues. In fact, using ankle weights while swimming can actually strengthen your knee and ankle joints.
How can I strengthen my weak knees and ankles?
- Straight Leg Raises. If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh.
- Hamstring Curls. These are the muscles along the back of your thigh.
- Prone Straight Leg Raises.
- Wall Squats.
- Calf Raises.
- Step-Ups.
- Side Leg Raises.
- Leg Presses.