Disclaimer: I am not a medical expert, this is just stuff I have found that works for me. If you have ankle pain or problems, your best bet would be to go to the doctor or a physical therapist.
So I’ve had my share of ankle sprains. I’ve collected a bunch of exercises that I try to do regularly. They usually help, though it’s important to only work out so much every day. Some exercises I try to do 3-4 times a week with a day off in between.
Principles for better ankles
1. Strengthen surrounding muscles
This generally means the calf and the shin but of course there are many smaller muscles in the foot and the lower leg. All are important. Improve these through balancing exercises and calf and shin raises.
2. Strengthen surrounding tendons and ligaments
Same exercises as above, but I also try to help tendons and ligaments with self-massage and heat pads. These help to bring more blood which helps with recovery and strengthening. Self massage will point out tender spots that may require extra attention.
3. Improve balance.
Improving balance and coordination will help to avoid future injuries. The act of improving balance will create a positive neuro-muscular connection, as well as actually strengthen the web of fibers that help the ankle.
4. Improve overall body posture and alignment
You may be experiencing bad ankles because of imbalances in other areas of your body. Fixing these will help the long-term health of your ankles. Good yoga will help, as well as anything that helps your posture.
5. Exercise good judgement
Making good decisions about where you are going to place your ankles will help your ankles’ health. Keep them out of harms way!
6. Listen to your body and be aware
UIn the past, I’ve twisted my ankles when I chose to disregard my body’s messages asking me to stop doing a particular activity. I’ve found when I’m tired and continue pushing my body, my risk of injury increases.
Uncommon exercise ideas
1. Walk, run, workout barefoot in sand … if you aren’t near a beach, look for a place with sand like volleyball courts, etc. I think the sand helps challenge the stabilizer muscles of the ankle area. At the same time sand usually makes it impossible to twist an ankle because of the extra give. (every day) If you don’t have sand, then work out somewhere that has enough give that you can go barefoot. Of course, make sure the area is safe and that you don’t twist you ankle on unexpected holes. I like running barefoot or with my socks on on the new, high-quality astro-turf when I don’t have access to the beach. I can feel this stuff help my ankles. (every day)
2. Yoga – A lot of the exercises in yoga help to strengthen the ankle region. Up dog helps stretch and strengthen the the front of the ankle. Down dog helps strengthen the back part. All the balancing exercises help with all the stabilizer muscles. Also I prefer hot yoga, or at least not cold yoga because I believe it helps to bring more blood and circulation. (every day)
3. DARD – this helps strengthen the front of the ankle and the shins. I would advise using it every other day. It’s harder to find exercises for the front of the ankle/shin than for the back/calves. Link to Amazon (every other day) . You don’t necessarily need a DARD, as long as you have something that will help to strengthen the shins. (3-5 days a week)
4. Heat pad- If you happen to twist an ankle, put ice on it. But most of the time, when your ankle isn’t twisted, put a heat pad on it. This will bring blood to the area and help it heal quicker. (every day)
5. Self-massage. If you have tight foot, calf or shin muscle, massage them. This will help bring more blood to the region and speed up healing. (every day)
6. One-legged deadlifts. This is like doing a yoga warrior 3, but with weights, or like doing a deadlift with one-leg. This has helped me with my balance and strength a lot. Don’t do these when you have ankle pain, but do them when you are recovered to stay strong. (every other day)
Common, good exercises:
1. Write the alphabet with your ankles. (every day)
2. Do calf raises on stair steps (you can do it every day. with weights every other day)
3. Use a theraband or bike inner tube. (every day)
4. Balancing exercises (every day. if they are super intense maybe 3-5 days a week)