Don’t let your ankles slow you down! A weak ankle is vulnerable to getting sprained or twisted, and these injuries can extend to your knee and hip. Even if they don’t, having to wait for a tendon to heal can be very frustrating. Consistency is what counts when it comes to fitness, and by consistently keeping your ankles strong, you’ll enable yourself to keep up the rest of your routine.
The great thing about specific ankle exercises is that you can do most of them while sitting at a desk. Many of us spend our days at desks, which means we have plenty of opportunity to strengthen our ankles. In the next two blogs, we are going to share some great ways you can work your ankles out at practically any time!
Stretch your Achilles tendon
As you age, your Achilles tendon changes. The best way to keep it healthy is to stretch it consistently. Stand upright, step one straight leg back with the heel to the ground, and push your hips forward while bending your front knee. Make sure you hold it for at least 15 seconds. 30 seconds is best. Stretch both legs the same way and repeat two to four times.
Stretch and strengthen your peroneal tendons
The peroneal tendons are the ones along the outsides of your ankles. They are crucial for any type of sports, especially dancers, runners and people who play ball sports. Make sure you take some time to warm up these tendons by carefully rolling onto the outsides of your feet and walk for about 60 seconds. It will help the tendons be stronger and more flexible.
Train for balance
Your ankles play a huge part in your balance, and the better your balance, the stronger your ankles. There are several exercises you can do to enhance your balance and make your ankles more dependable.
Single-legged mini squats
- Extend a leg out in front of you and do 10 half squats. Do 10 reps with your leg extended to the side and 10 more reps with your leg behind you. Repeat the cycle three times. Make sure you do the same thing on both sides!
- Play catch with a partner while standing on one foot. Throw the ball high, low, left, and right to give your ankles a really good workout. We recommend doing three sets of 30.
Stand on one leg
- This is a simple thing you can do any time you are standing. Simply stand on one leg for 30 seconds and work your way up to 60.
Depending on things like schedule and overall health, certain exercises may work better for you than others. At Thrive Fitness, we always feel privileged to get to know our clients and understand exactly what works for them. We know that no two people are the same, and our fitness studio is dedicated to providing unique, personalized support. Try our suggested exercises to find the ones that fit you best, and know that you are giving your body what it needs.