Weak ankles can increase your risk of ankle sprains, falls, and other issues. Fortunately, you can strengthen and stabilize the muscles and tendons surrounding your joints with some simple exercises. Here are four moves you can do at home to prevent ankle sprains and other injuries. 

Exercises to Strengthen Muscles & Prevent Ankle Sprains 

1. Peroneal Stretch

Peroneal stretching and strengthening train the tendons that run along the outside of the ankle. Gently roll onto the outside of your feet and walk for a minute. It improves flexibility and strength and proprioception, or awareness of where your ankle is and what it’s doing. This helps to prevent sprains. 

2. Balance

Balance is crucial not only to strengthen the stabilizing muscles around your ankles but also to prevent future injury. Stand on one leg at a time for several seconds on each leg. You may need to stabilize yourself by putting your hand on the wall or the back of a chair at first. As you progress, try closing your eyes or standing on a pillow. 

3. Achilles Stretch

As you age, the Achilles tendon may change and be at higher risk of rupturing. The tendon runs at the back of your ankle. To stretch it, stand and step back with one leg, keeping it straight with the heel grounded. Push your hips forward while bending the front knee at about a 45-degree angle. Hold the stretch for 15 to 30 seconds and switch legs; repeat two to four sets on each leg. 

4. Ankle Circles 

Moving your ankle in a circular motion strengthens the muscles in and around the joint, improving stability. To do the exercise, sit and extend your leg with a straight knee, then move your foot clockwise 10 to 20 times. Rest for five seconds and then do the same thing counterclockwise. Alternate legs and do three or four sets per leg. 

Strength training is essential for ankle sprain prevention as well as injury recovery. By improving your foot and ankle stability and strength, you’ll also reduce your risk of falls. Choice Podiatry Associates, with locations in Monfort Heights South, Kenwood, and Wyoming, OH, is one of the area’s most trusted foot doctors. If you have an ankle sprain or other foot problem, visit them for compassionate, expert care. Call (513) 574-2424 for Monfort Heights South, (513) 984-1911 for Kenwood, or (513) 563-2225 for Wyoming. Or, visit their website to learn more about their comprehensive podiatry services.