5 Simple Exercises to Strengthen Your Ankles and Prevent Tendinopathy
5 Simple Exercises to Strengthen Your Ankles and Prevent Tendinopathy
Ankle Power-Up
Strong, flexible ankles are your best defense against tendinopathy. Here are five easy exercises you can do at home to boost your ankle health.
Contents
- 1. Calf Raises
- 2. Ankle Alphabet
- 3. Resistance Band Eversion
- 4. Towel Scrunches
1. Calf Raises
Stand on a flat surface with your feet hip-width apart. Slowly rise up onto your toes, hold for a second, then lower back down. Do 3 sets of 15 repetitions. As you get stronger, try doing this exercise on one foot at a time or on the edge of a step to increase the range of motion.
2. Ankle Alphabet
Sit in a chair with your foot raised slightly off the ground. Use your big toe as a 'pencil' to trace each letter of the alphabet in the air. This improves ankle mobility in all directions. Repeat with the other foot. Do this exercise once daily.
3. Resistance Band Eversion
Sit on the floor with your legs straight. Loop a resistance band around your foot and hold the ends. Slowly turn your foot outward against the band's resistance, then return to the starting position. Do 3 sets of 15 repetitions on each foot. This exercise targets the peroneal tendons on the outside of your ankle.
4. Towel Scrunches
Sit in a chair with a small towel on the floor in front of you. Using your toes, scrunch the towel towards you. Then, push it back out. Repeat 10-15 times with each foot. This exercise strengthens the small muscles in your foot and ankle.
FAQs
How often should I do these exercises?
Aim for 3-4 times per week, but start slowly and increase gradually.
Do I need any special equipment?
Most exercises require no equipment, but a resistance band can be helpful.
Can these exercises help if I already have tendinopathy?
They may help, but always consult your doctor or physical therapist first.
Should I feel pain while doing these exercises?
No, stop if you feel pain and consult a healthcare professional.
How long before I see results?
Consistency is key - you may notice improvements in 4-6 weeks.
Small Steps, Big Impact
By incorporating these simple exercises into your routine, you can significantly improve your ankle strength and flexibility, reducing your risk of tendinopathy.
Additional References
- Murtaugh B, Ihm JM. Eccentric training for the treatment of tendinopathies. Curr Sports Med Rep 2013; 12:175.
- Rees JD, Maffulli N, Cook J. Management of tendinopathy. Am J Sports Med 2009; 37:1855.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic.