Foot and ankle injuries are common musculoskeletal problems, and they can take a significant amount of time to recover from and heal. Knowing how to protect and strengthen your ankles can help you prevent injuries, such as sprains. Here is more information on some exercises that keep your ankles strong and mobile:
Understanding Ankle Sprains
An ankle sprain occurs when the ligaments supporting the foot and ankle joint stretch or tear, and it is a common sports injury. Most sprains happen when the foot rolls inward, forcing the outer ligaments beyond their normal range. The ankle swells, bruises, and becomes painful when it bears weight. Sprains range from mild to severe. A mild sprain involves slight ligament stretching, but a severe sprain can mean a complete ligament tear that takes months to heal.
Stretching the Ankle
Regular stretching keeps the ankle joint flexible, and flexibility reduces the likelihood of a ligament injury. A tight Achilles tendon is a known risk factor for ankle sprains because it limits how freely the ankle moves. Try these stretching and range-of-motion exercises to keep your joints flexible:
- Calf stretch: Stand facing a wall, place both hands on it, and step one foot back. Keep the back heel flat on the floor and hold.
- Ankle alphabet: While seated, lift one foot off the floor and trace the letters of the alphabet with your toes to move the ankle through its full range of motion.
- Towel stretch: Sit on the floor with your leg extended. Loop a towel around the ball of your foot and gently pull it toward you until you feel a stretch along the bottom of your foot and calf.
These exercises are most effective when done consistently, and even a short routine each day can improve joint mobility over time.
Strengthening and Balance Exercises
Strong muscles around the ankle act as a natural brace, and balance training trains the body to react quickly to uneven surfaces. Single-leg balance exercises are particularly effective. Stand on one foot for a short time, then progress to doing this with your eyes closed. As stability improves, try standing on a folded towel or a balance board to challenge the ankle further.
Resistance band exercises also build ankle strength. Loop a band around your foot and push against it in all four directions; this includes up, down, inward, and outward. When it is combined with the resistance of the band, this motion targets the muscles from every angle.
Seeking Professional Help
Some ankle and foot pain is temporary and resolves with rest. Other symptoms signal a more serious problem that requires professional evaluation. See a doctor if you experience:
- Severe swelling or bruising that does not improve
- Inability to bear weight on the foot or ankle
- Numbness, tingling, or a feeling of instability in the joint
- Pain that persists or worsens despite rest and home care
- A popping sound at the time of injury, followed by significant pain
Find a Foot and Ankle Specialist
Ankle injuries can be preventable with appropriate, consistent habits. Stretching and range-of-motion work keep joints flexible, while strengthening and balance training build the support your ankles need. Some people prone to ankle injuries may benefit from custom orthotics; a foot and ankle specialist is able to discuss this option with you. If you want to learn more about injury recovery and treatment, consult a foot and ankle specialist near you.
