5 Exercises to Prevent an Ankle Injury

January 1, 1970 | By: Raleigh Orthopaedic Team

Many people can probably recall a time when they’ve twisted, sprained, or even broke their ankle. The ankles are the first joints in the body to make contact with the ground. If the muscles surrounding the joint are weak, other joints in the body will suffer.

To reduce or prevent ankle injuries, try these five exercises at least three times per week, or before each workout.

Ankle Circles

Sit on ground with your legs bent in front of you. Cross one leg over the other and perform slow circles with the ankle that’s raised. Make sure to circle your ankle clockwise and counter clock wise to achieve the most benefit.

Ankle Alphabet

This works the range of motion in your ankle. Simply sit in the same position as the previous exercise, and spell out the alphabet with your ankle.

Calf Raises

This exercise teaches your ankles to have control when your body shifts weight. Stand with your feet about hip-width apart, shift weight onto your toes, and slowly lift your heels off the ground. Keep your ankles in a neutral position to prevent them from rolling out.

Shin Raises

Similar to calf raises, raise your toes instead of your heels off the ground. Maintain good control as you raise your toes up and down to prevent your ankles and toes from rolling in.

Single-Leg Balance

This not only strengthens your ankles, but also works the rest of your lower body. Stand on one foot, bend your standing knee slightly, and hold for 20 to 30 seconds. You may start to shake; this is a sign that your muscles are working. Control your ankle to minimize the shaking.