VFit Blog

Blog Post List

blog image

5 Effective Ways to Strengthen Your Ankles for Improved Stability

March 29, 20243 min read

Are you someone who often experiences ankle sprains or instability? Whether you're an athlete, fitness enthusiast, or simply seeking better balance and mobility, having strong ankles is crucial.

Weak ankles not only limit your performance but also increase the risk of injuries. Fortunately, there are several simple yet effective exercises and practices to strengthen your ankles.

Here's five ways to help you achieve more stable and resilient ankles:

1) Balance Exercises:

Incorporating balance exercises into your routine can significantly enhance ankle stability. Simple exercises like single-leg stands or standing on an unstable surface such as a balance board or foam pad challenge your ankle muscles to work harder to maintain stability. Gradually increase the duration and intensity of these exercises as your balance improves.

2) Calf Raises:

Calf raises are excellent for strengthening the muscles surrounding the ankle joint. Stand with your feet hip-width apart, then slowly lift your heels off the ground as high as possible, rising onto the balls of your feet. Hold this position for a moment before lowering your heels back down. Aim for 2-3 sets of 10-15 repetitions, gradually increasing as your strength improves.

3) Ankle Circles:

Ankle circles are a simple yet effective exercise to improve ankle mobility and strengthen the muscles around the joint. Sit or lie down comfortably and gently rotate your ankles in a circular motion, first clockwise and then counterclockwise. Perform 10-15 repetitions in each direction, focusing on smooth and controlled movements.

4) Resistance Band Exercises:

Resistance bands are versatile tools for strengthening ankle muscles. Wrap a resistance band around a sturdy object or anchor it to your foot, then perform exercises like ankle dorsiflexion and plantarflexion against the resistance of the band. Additionally, resistance band walks sideways and forward/backward can target the muscles responsible for ankle stability from different angles.

5) Incorporate Plyometric Exercises:

Plyometric exercises are dynamic movements that involve rapid muscle contractions, enhancing strength, power, and proprioception. Incorporate exercises like jump squats, lateral hops, or box jumps into your workout routine to improve ankle stability and overall lower body strength. Start with low-intensity plyometric exercises and gradually progress as your ankles become stronger and more stable.

Remember to warm up adequately before performing any ankle-strengthening exercises to prevent injury.

Also, if you have a history of ankle injuries or any existing ankle issues, make sure to check in with a healthcare professional or a qualified fitness trainer before starting a new exercise regimen.

Consistency is key when it comes to strengthening your ankles, so aim to incorporate these exercises into your routine regularly for optimal results.

By incorporating these five strategies into your fitness regimen, you can effectively strengthen your ankles, reduce the risk of injuries, and improve overall stability and mobility.

Strong and stable ankles not only support your athletic endeavors but also enhance your daily activities, allowing you to move with confidence and agility.

Start implementing these exercises today and experience the benefits of stronger, more resilient ankles.

Some VFit Studio classes we suggest you join to help improve ankle strength and stability include: willPower, Barre, Barefoot Balance and Mobility, Barre-Dio Intervals, and Peace and Power.

More to look for from VFit Studio in 2024:

  • More member support with one on one and group coaching options throughout the year

  • Specialized workshop series covering nutrition, self care, somatic therapy, and more

  • In person retreat held at June Lake, California at the end August

  • Fitness challenges to help get through some of the most challenges times of the year

  • Accountability coaching and support through fitness challenges and special events

You are welcome to try a complimentary 7 day jumpstart at VFit, including unlimited VFit classes and support. Sign up here to get started.

online fitness programfitness classes for womenlivestreamed workoutswomens fitness coachingonline exercise classesworkout program for femaleswomens fitness training
blog author image

Rachele Jaegers

Rachele Jaegers is the founder and owner of VFit Studio, online fitness studio.

Back to Blog

Women’s Fitness Redefined

© VFIT Studio, LLC - All Rights Reserve

© 2024 VFit Studio, LLC - All Rights Reserved tettristique sapien