Do your ankles feel wobbly or unstable when running with the kids on the playground? Do you roll them often when hiking with your spouse? Although rolling your ankle may not be serious, doing so often enough can make you more vulnerable to sprains, strains, and overuse injuries. It can also be incredibly frustrating and prevent you from taking part in your favorite activities. Fortunately, the physical therapists at Physical Therapy Specialists in Dothan, AL, can help. Below, they discuss a few simple exercises that will strengthen your ankles over time and ultimately stop you from rolling them.

3 Exercises From Physical Therapists for Strengthening Your Ankles

1. Standing Calf Raises

Standing calf raises will serve to isolate and strengthen the muscles in your foot and calf, which will provide your ankles with more support and ultimately reduce rolling. Simply place your feet shoulder-width apart and stand flat on the ground. Then, lift up onto the toes and balls of your feet, hold the position for a moment, and stand flat again. Repeat 15 times. Once you get the hang of it, you can hold weights as you perform the reps to increase resistance.

2. Heel Walk

The heel walk is essentially the opposite of walking on your toes. To perform this exercise, lift the balls of your feet up, and walk across the room on just your heels. Then, turn around and walk back. Repeat five to 10 times.

3. Roundabout Hops

After performing the above exercises for a few weeks, your ankles may be strong enough to try some hopping exercises. Stand on one foot and hop forward, to the side, and then back. Repeat 10 to 30 times before switching to the other foot.

If you are tired of rolling your ankles and want to perform additional exercises that are tailored to your body and needs, turn to Physical Therapy Specialists in Dothan, AL. Their team of knowledgeable physical therapists provides everything from injury rehabilitation to pain management. After performing a thorough exam, they can determine the underlying cause of your weak ankles and devise a comprehensive approach for strengthening them. Call (334) 673-2422 to make an appointment today.