Medically Reviewed by Josie Prabhakar, PA‑C
Ankle injuries are among the most common musculoskeletal issues, affecting people of all activity levels—from athletes to weekend walkers. Often caused by something as simple as an uneven surface or a quick pivot, a rolled or twisted ankle can lead to pain, swelling, and limited mobility. What many don’t realize is that these injuries can become recurrent if the underlying weakness or instability isn’t addressed.
Strong, stable ankles are essential for everyday movement and overall lower-body function. They support your body weight, absorb impact, and help maintain balance. When ankle strength is lacking, the risk of injury increases significantly—especially during physical activity.
The good news? With a few simple, targeted exercises, you can build stronger ankles, improve stability, and help prevent future injuries. Below, we’ll walk through key exercises to keep your ankles healthy and resilient.
Ankle Exercises to Improve Strength and Stability
Ankle Alphabet
A great way to improve ankle range of motion.
- Sit comfortably in a chair.
- Use your toes to “draw” the alphabet in the air.
- Perform this exercise 3 times daily.
It takes less than 3 minutes but can significantly boost ankle mobility.
Ankle Circles
This movement increases flexibility and control.
- Sit or lie down and lift one leg.
- Point your toes and rotate your foot in a slow, controlled circle.
- Complete 15 circles clockwise and 15 counterclockwise.
Focus on isolating the movement at the ankle joint only.
Calf Raises
Strengthen your calves and improve ankle support.
- Stand or sit with feet shoulder-width apart.
- Slowly raise your heels, shifting weight onto your toes.
- Repeat 10–15 times.
Keep ankles in a neutral position for balance.
Single-Leg Balance
Challenge your balance and strengthen stabilizer muscles.
- Stand and lift one foot off the ground.
- Slightly bend the knee of your standing leg.
- Hold for 20–30 seconds, then switch sides.
Use a wall or chair for support if needed.
Shin Raises
Opposite of calf raises—these target your anterior muscles.
- From a standing or seated position, raise your toes while keeping your heels on the floor.
- Perform 10–15 reps.
This helps with foot control and reduces rolling in of the ankles.
Towel Pulls
Strengthen the small muscles in your feet and toes.
- Sit and place a towel flat on the floor.
- Use your toes to scrunch and pull the towel toward you.
- Lift your heel slightly as you do this.
Repeat until you feel mild fatigue, then switch feet.
Ready for More? Advance to Sport-Specific Movements
As your ankle strength improves, begin integrating more dynamic exercises like:
- Hopping
- Lateral leaps
- Bodyweight squats
- Agility drills
For personalized guidance, consider meeting with one of our performance specialists. They’ll help tailor an ankle-strengthening plan that meets your fitness or sport-specific needs.
When to See a Specialist for an Ankle Injury
If you’ve injured your ankle and notice any of the following symptoms, it’s time to consult a specialist:
- Severe or ongoing pain
- Limited range of motion
- Swelling that doesn’t improve
- Instability or “giving out” sensation
- Visible deformity
Our board-certified, fellowship-trained Orthopedic Foot and Ankle Specialists are here to help diagnose, treat, and get you back on your feet.
Schedule an Appointment with Raleigh Orthopaedic
If you’re dealing with pain, discomfort, or an injury, don’t wait to get the care you need. Our expert team at Raleigh Orthopaedic is here to help you feel better, move better, and get back to doing what you love. Schedule an appointment online or call us at 919-781-5600 to be seen—often within 48 hours. For immediate care, we offer walk-in orthopedic urgent care services. Click here for hours and locations.
Disclaimer: The information on this site is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or medical judgment. Always consult a physician or qualified healthcare provider with any questions you may have about a medical condition or treatment.