Ankle Exercises for Strength and Mobility

Ankle strength and mobility are key components to staying active and injury-free. Ankles keep us balanced and absorb shock when our foot hits the ground. Suppose your ankle is weak or lacks mobility. In that case, that shock will travel to a different joint and eventually cause pain in your knee, hip, or lower back—even those who workout diligently seem to forget about the ankle.

Losing function in the feet and ankles does happen as we age. Maintaining a consistent strength and mobility program for your ankles will keep you mobile and balanced even as you age. You can perform strengthening exercises every other day and stretch daily.

Runner Calf Stretch

1. With your palms against a wall and your feet hip-width apart on the floor, step backward with one leg, leaving the front leg bent slightly.
2. Hold for 20 to 30 seconds and switch legs.
3. Repeat 2 to 3 times. (Note: do not bend your front knee past 90 degrees.)

Ankle Dorsiflexion

The ankle dorsiflexion exercise is simply bending your ankle up towards your shin.

1. Straighten your knee while sitting on the floor.
2. Point your foot back toward your nose until you feel discomfort or can no longer bring it back any further.
3. Hold this position for 15 seconds.
4. Return to a neutral position.
5. Repeat 5-10 times.

Advanced Ankle Dorsiflexion

Use a thick elastic band called a Theraband for advanced ankle strengthening exercises.

1. Tie the band around a table leg or other stable object and put the band across the top of your foot.
2. Point your foot back toward your nose until you feel discomfort or can no longer bring it back any further.
3. Hold this position for 2 seconds and slowly release.
4. Return to the neutral position.
5. Repeat 10-15 times.

Plantar Flexion 

The plantar flexion exercise is pointing your ankle down and away from you. It can help you improve your ankle range of motion.

1. Straighten your knee while sitting on the floor.
2. Point your foot forward until you feel discomfort or can't move it further.
3. Hold this position for 15 seconds.
4. Return to a neutral position.
5. Repeat five times.

Advanced Plantar Flexion

Use a thick elastic band called a Theraband for advanced ankle strengthening exercises. This resistance exercise helps strengthen your calf muscles and Achilles tendon.

1. Place the band under your foot, holding the band with your hands.
2. Point your foot forward until you feel discomfort or can no longer move forward.
3. Hold this position for 2 seconds.
4. Return to a neutral position.
5. Repeat 10-15 times.

Ankle Inversion 

The inversion exercise is when you point your ankle inwards toward the middle of your body.

1. Straighten your knee while sitting on the floor.
2. With your toes pointed up, turn your foot inward so they face your other leg until you feel discomfort or can no longer turn your foot inward.
3. Hold this position for 15 seconds.
4. Return to a neutral position.
5. Repeat five times.

Advanced Ankle Inversion

The inversion exercise is when you point your ankle inwards toward the middle of your body.

1. Place the exercise band under your foot, holding the band with your hands.
2. With your toes pointed up, turn your foot inward so your toes face your other leg until you feel discomfort or can no longer turn your foot inward.
3. Hold this position for 2 seconds.
4. Return to a neutral position.
5. Repeat 10-15 times.

Ankle Eversion 

The eversion exercise is when you point your ankle outwards, away from the middle of your body.

1. Straighten your knee while sitting on the floor.
2. With your toes pointed up, turn your foot outward so your toes are facing away from your other leg until you feel discomfort or can no longer turn your foot outward.
3. Hold this position for 15 seconds.
4. Return to a neutral position.
5. Repeat five times.

Advanced Ankle Eversion

The eversion exercise is when you point your ankle outwards, away from the middle of your body.

1. Place the exercise band under your foot, holding the band with your hands.
2. With your toes pointed up, turn your foot outward so your toes are facing away from your other leg until you feel discomfort or can no longer turn your foot outward.
3. Hold this position for 2 seconds.
4. Return to a neutral position.
5. Repeat 10-15 times.

Calf Raises

Calf raises strengthen the calves, the most important muscle group supporting the ankles. You can use the back of a chair, a railing, or the wall for balance support if needed.

1. Standing on both feet, raise both of your heels off the floor.
2. Hold the position for 2 seconds, then lower your heels to the floor.
3. Repeat 10 to 20 times.

One Leg Calf Raises

If the calf raises are getting easier, try this advanced exercise. Again, you can use the back of a chair, a railing, or the wall for balance support if needed.

1. Standing on both feet, raise your heels off the floor for 2 seconds, like in the calf raise.
2. Then, lift one leg off the floor, shifting your balance to the standing leg.
3. Lower down to the floor while standing on only one leg. Repeat on the opposite side.
4. Repeat ten times on each side.
5. Do 2 to 3 sets.