How to do ankle strengthening exercises

Whether the ankle strength is sufficient is related to whether the human body can walk normally. Some people lack ankle strength, which can easily lead to sprains and other conditions. In severe cases, it may also cause fractures of the bones in the ankle. Therefore, it is very important to strengthen the ankle. How can we improve ankle strength? Below we will introduce in detail how to do it.

1. Initial small-scale flexibility exercises:

Ankle circle exercise: Move the ankle through a full range of motion (up and down, forward and backward, in a circle), keeping the leg still and only moving the ankle. Imagine writing.

2. After half a month, use ankle training bands to do strength training

Using ankle training bands to assist strength training:

1) Resistant ankle eversion

Sit on the bed or stool, wrap the two feet with rubber bands, turn the affected foot outward, repeat 15 times, rest for 30 seconds, do 4-6 sets in total, 1-2 times a day;

2) Resistance to inversion

The posture is the same as resisted foot eversion, the rubber band is fixed at the distal end (equipment or other), and inversion is applied with force. The number and requirements are the same as resisted ankle eversion.

3) Resistance hook

Use a rubber band as resistance, fix the far end (the base of the machine or even the foot of the bed), put it on your foot, and try to bend it from the straight position to the flexed position, pause for a moment (about one second), and slowly release it. Repeat 20 times, rest for 30 seconds, do 4-6 sets in total, 1-2 times a day;

Use the corner of the bed or the table leg to secure your leg, and use the other foot as support to continue training in the same way as above.

4) Resistance stretch

Use the ankle training band as resistance, fix the proximal end (hold it with your hand), put it on your foot, stretch it from the flexed position to the extended position as hard as possible, pause for a moment, and slowly release it. Repeat 20 times, rest for 30 seconds, do 4-6 sets in total, 1-2 times a day

You must pay special attention when exercising and do not exercise too intensely. This may have the opposite effect. Not only will it fail to strengthen the ankle well, it may also cause injuries to the ankle. That would be totally unprofitable. If possible, it is best to exercise under the guidance of a professional coach.