Your ankles are probably the last thing what you think about when you exercise, but it should not be like that. The ankle is a joint that supports a lot of weight and, in addition, the one that is most commonly injured. The rate of repeated injuries to the ankle is also high. Strengthening the ankles using exercises that focus on the muscles, tendons and ligaments that surround the ankle joints can decrease your risk of injury. The use of isometric exercises, or exercises without weight in which you push against a fixed object, are the best way to strengthen your ankles to prevent injuries or recover.
Dorsiflexion is the action of pushing the foot towards the body. To perform this exercise, place a resistance band around a fixed point, like the leg of a sofa, and tie it in a circle. Sit with your legs extended, far enough away from the sofa so that the band is tight around the top of your flexed foot. Bring your fingers back to your body, stretching the resistance band. Hold this stretch for five to 10 seconds before returning to a neutral position. Repeat this exercise for a total of 10 to 20 repetitions with each ankle.
Isometric plantar flexion
Plantar flexion involves moving the foot away from the body. To perform this stretch, hold the ends of a resistance band with your hands. Sit with your back straight and your legs extended in front of you. Place the band around the ball of your foot and hold it in such a way that it is tight. Press with your fingers pointing away from your body, causing the band to stretch tensely. Hold this position for five to 10 seconds before returning to the starting position. Repeat this exercise to complete 10 to 20 repetitions with each ankle.
The inversion is the act of turning the foot inward, towards the midline of your body. To do this stretch, place a resistance band in a circle around a fixed object, for example the leg of a sofa, and sit so that your legs are extended in front of you and you are close enough to the sofa to place the band firmly around the top of your foot. Turn your foot inward, rotating the ankle joint to your other leg and tensing the resistance band. Hold this position for five to 10 seconds before releasing the stretch. Complete a total of 10 to 20 repetitions for each ankle.
Eversion occurs when the foot is turned outward, or away from the body. To perform the isometric eversion exercise, place a resistance band in a circle around a fixed object.It may be better to use the leg of a table or something under which you can extend your legs. Sit with your legs extended and the band curled in a tight circle around your foot, from the inside of your leg, maybe astride the leg of the table. Press your foot away from the leg of the table, increasing the stretch of the band. Hold this position for five to 10 minutes and release. Repeat this for 10 to 20 repetitions for each ankle.