One of your key weight-bearing joints is the ankle. Its role and shape make it prone to damage, particularly during sports such as leaping and running. This article gives a list of ankle exercises that can aid in the recovery of an injured ankle.
Standing heel raises
For stability, stand at a kitchen counter or table and softly touch the surface. Begin by standing normally, with your hips hip-width apart. Lift your heels slowly by going up on your toes. Slowly lower yourself back down (do not just drop).
Star exercises
Set up cones in a “star” arrangement around you, with 5 cones in a circle around you or draw concurrent lines forming a circular shape with their ends. Tap each cone or end of the line gently as you work your way around the “star” while balancing on one foot.
Jump squat
Squat leaps are an excellent workout for developing these muscles as well as the glutes, quadriceps, and hamstrings. Start in a standing stance with your feet hip-width apart. Lower yourself slowly to the ground before jumping straight up. Continue to leap straight up, pushing off your toes and stooping in between jumps.
Squats on balance board
Stand on a balancing board or wobble board with one fulcrum of movement to execute (medial to lateral or anterior to posterior). Bend your knees slightly to gain stability, then squat 10 times without allowing either edge of the board to touch the ground.
Soleus squats
Sit with your knees bent, and weight over your knees. Lift your heels slowly, pushing up onto your toes, with your toes in touch with the floor. Then gradually lower yourself back down. The ability to exert control is essential. Perform them till you’re exhausted.
