Ankle Strengthening Exercises?

[Tblock1]

Does anyone know any exercises for strengthening ankles? I sprained my ankle bad trail running last year and it hasn't quite been the same since then, my ankles tend to roll easily, I think they are too loose but also weak. I stretch them fairly often but don't strengthen them at all.

 

[Tblock1]

No love for the ankle strengthening? I figured not many people would know any

 

[footdoc]

there is really no way to strengthen the ankle. You can use one of those boards with a ball under it to keep your balance. This will recruit the peroneal tendons and muscles to strenthen somewhat.

 

[Andalite]

Have you worked on ankle mobility? That stuff strengthens the tendons and ligaments. You can also use that tennis ball to massage your sprain.

As for strengthening it, all I can think of are weighted toe raises.

 

[Tblock1]

Thanks both andalite and footdoc!

Andalite: I have been doing all the mobility movements before almost every workout you outlined for me, including the ankle one (stand in front of a wall, one foot a ways in front of the other, bend both knees towards the wall). I really like that one it felt great and allowed me to access how bad the sprain was. The sprain is mostly better now but since I have a bunch of backapcking trips some 5 days or longer planned I just want to be sure my ankles aren't going to roll again. I think I am going to add weighted toe raises in there though, maybe once a week? Also I will try some stability stuff like foot doc recommended.

 

[Andalite]

There is also another ankle mobility exercise which should help...let me find the vid..

I can't find the vid right now, but basically you get into a push-up position and put your left leg on your right leg. Then, do "calf raises" with your right leg. Once you're done, switch the legs and do the same thing. I forget what this ankle mobility exercise is called but Eric Cressey has it in his Maximum Strength book.

 

[footdoc]

mobility and stability are totally different. If you are really that unstable then I would consider a gel cast or air cast for your ankle. There are surgical procedures to give back stability as well.

 

[smtimelevi]

Its not about ankle strength. gota get the shin/ calf muscles in shape. try one leg balancing, hold a medecine ball overhead or at arms length for added difficulty, single leg hops on to a step or platform, balance board work, lateral hops like ice skaters, shark skill drill, dot dills, those are just a few but should help get you back in gear.

 

[Tblock1]

Wow thanks all! My ankles aren't that bad but my calves are very genetically small and I stopped working them. I got really bad shin splints from running 3 days a week hard so I have been strengthening the shin muscles and they went away. I'm definitely putting all this into my routine though, I'm graduating saturday and my first backpacking trip is next weekend.