How to strengthen weak ankles: 3 exercises for unstable ankles

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  • Опубліковано 19 січ 2025

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  • @gerardmartin8253
    @gerardmartin8253 4 роки тому +14

    6 years after this videos posting, it's still good. No overkill with ankle exercising aids, just simple approach - the good old Skip KISS approach. Well done & greatly appreciated for my 7 month old recovery from tibia, fibula and ankle fractures!!!

  • @kevk4908
    @kevk4908 6 років тому +4

    Best helpful video on ankle sprain, really helped I can now walk properly

  • @marco-antonio.
    @marco-antonio. 6 років тому +5

    This is really helpful. Thank you. I've had an issue with my left foot for over 2 years now, and only recently came to understand it was a weak ankle. I started to improve, but then my right ankle is also unstable. Either overdoing exercises, or wrong trainers, which might have caused the issue in 2016. This gives me hope that this can be sorted after a lot of grief.

    • @rme1383
      @rme1383 2 роки тому

      How's the ankle?

  • @moester75
    @moester75 Рік тому

    Hey British guy I really appreciate this video it is a wealth of good advice for any person that has weak ankles or achilles heels. Also, I heard an American Orthopedic surgeon say on a news segment that people with weak ankles should not just walk on the same surface all the time. He said to walk on everything like grass, dirt, concrete, asphalt, soft sand, hard sand, rocky driveways,…etc…. That is good advice too I was only walking on concrete so my weak flamboyantly homosexual ankles were killing me. After walking on grass, and hard dirt along with asphalt and they have gotten a little better. You’re a good Anglo-Saxon UA-cam bastard man. 🚶‍♂️👍🏻

  • @CatBordhiDesigns
    @CatBordhiDesigns 8 років тому +12

    Thank you. Very clear and a gift to me on the other side of the world.

  • @AyushSharma-do9rr
    @AyushSharma-do9rr 8 років тому +4

    it really helped me.. i got ankle injury few months back while kicking heavy bags.... doing these exercises really helped me a lot and I'm back in training Yay! Thanks a lot :-)

  • @TinaGay
    @TinaGay 8 років тому +1

    Good post. These are good for runners too!

  • @dianez9211
    @dianez9211 5 років тому +1

    Do you offer suggestions for exercises for other conditions? Like pain in the back?

  • @maeri-jofarley5478
    @maeri-jofarley5478 9 років тому +1

    Thanks for sharing.
    I'm a dancer (I attend ballet classes regularly) so I knew about the first two - except for the fact that the arabesque strengthens your arch muscles. I didn't realise the third world work though.
    My balance is something I have to continue working on, I think it's my weakness in my dance classes.

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  9 років тому

      Make sure you do the arabesque focusing on keeping your arch lifted (not collapsing) and pushing through your big toe - if done right this is one of the best exercises for arch strengthening :)
      A lot of ankle issues are purely just mobility/flexibility issues in the calf so the stretching is just as important as the first two

  • @hugod2000
    @hugod2000 8 років тому +1

    great video, simple and clear

  • @paula_films_things
    @paula_films_things 7 років тому +4

    Thank you for the video! Exactly what I was looking for. Just wondering how long I should spend exercising these for each day?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  7 років тому +8

      Paula Macatangay 15-20 calf raises or until its burning. 10-15 arabesques each leg. 30seconds stretching each part of the calf. It should take 5-10 minutes and complete once a day 😊

  • @tnt_tyrant
    @tnt_tyrant 7 років тому +1

    I had surgery on my toe,and couldn't walk for 6 months..when I started playing football again, even passing the ball gave me ankle pain,even standing to long gave me pain on my right foot...this helped a lot..thanks so much,not my foot is strong as it used to be💯

  • @Tyler_Mills26
    @Tyler_Mills26 8 років тому +26

    i am seriously clumsy so i've been spraining and twisting my ankles for the better part of 11 years :/ i am 19 now and i've noticed from looking at the wear pattern on my shoes that i walk mainly on the outsides of my feet like i barely put any pressure on my big toe at all. could this be the cause of my ankles giving out? xx

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  8 років тому +6

      Yeah highly likely Louise. Focus on pushing through your big toes when doing the calf raises and maintain weight through the heel and big toe (arch still lifted) when doing the arabesque 👍🏼

    • @Tyler_Mills26
      @Tyler_Mills26 8 років тому +1

      ok thank you for your help xx

  • @sjn2k
    @sjn2k 8 років тому

    Brilliant. thank you from a new runner in the UK

  • @rohithhm2334
    @rohithhm2334 7 років тому

    Superb! These three are excellent exercise for the ankels. It has helped me strengthen my ankles.

  • @wirayogie
    @wirayogie 7 років тому +1

    I've been suffered from ankle sprain seven times in my lifetime. I hope this will help for the rest of my life.

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  7 років тому

      This will be a start but if your ankles are that bad you should see someone for a more specific strengthening program

  • @TheRonin391
    @TheRonin391 Рік тому

    How often should you be doing these ?

  • @TheRonin391
    @TheRonin391 Рік тому

    How many times a week should I do these or daily?

  • @mormar8608
    @mormar8608 7 років тому +1

    Thanksss this is important for me 💟i fell a lot because of my unstable ankle it hurts so much I was crying as just the day before I fell too so the pain was horrible. Can you please make a video for tips to strengthen tendons and connective muscles that hold toes as well?

  • @Qbvillin
    @Qbvillin 9 років тому +14

    is it ok to be doing these exercises everday? or should i be doing it every other and so my body can rest ?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  9 років тому +6

      Thanks for the question! Because these exercises are quite gentle and focus on motor control/reorganization you're best to do them every day. If you're only doing them every few days you will only see small improvements. Cheers, Chris

    • @Qbvillin
      @Qbvillin 9 років тому +3

      thanks alot for the fast response i appreciate it ! these excercises have been helping me alot

  • @zeebooooad
    @zeebooooad 8 років тому +13

    you should do a video on how to fix flat feet

    • @smade62
      @smade62 7 років тому +1

      Darren Lee sorry my dude but you can't fix only way is thru surgery

    • @quixotedon6095
      @quixotedon6095 7 років тому +1

      Thats genetic you can't fix that

  • @nabeelkhan4572
    @nabeelkhan4572 9 років тому +1

    hey fanx for da reply im try those exercise out I appreciate that

  • @basheer09in
    @basheer09in 7 років тому

    Thanks for this tip, i am 33 year old and playing football regularly, now a days my ankles are getting sprained frequently ,i hope this exercises help me to build it properly, let me know if you have any other tips for the foot ball player.

  • @tiptoetulip1613
    @tiptoetulip1613 6 років тому

    I have a question... what if u have a rod in your big to and no ligaments in it? what am I supposed to do?

  • @stendhal1989
    @stendhal1989 9 років тому +1

    Thank you kindly

  • @TheDingpud
    @TheDingpud 6 років тому

    I believe my issues are due to arthritis, but plan on trying these exercises. One question I don't think I saw below is should these exercises be done with shoes on or off? I know that you mentioned on a mat, but if I am at work and decide to stretch a little, should I take my shoes off, or does it not matter? Thank you.

  • @zackavila6214
    @zackavila6214 7 років тому

    this is a big help thanks!

  • @healesvillewellnessfactory3301
    @healesvillewellnessfactory3301  10 років тому +2

    My pleasure Paul!

  • @nabeelkhan4572
    @nabeelkhan4572 9 років тому

    How often do u have to do these exercises

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  9 років тому +2

      +Nabeel Khan to make any serious changes you really need to do them daily. Give yourself a month of doing it consistently and see how you go. Appologies for the late reply. Chris

  • @PARKCIRCUSFOOTBALLCLUB
    @PARKCIRCUSFOOTBALLCLUB 6 років тому

    sir i hope it helps my ankle is very week it cant hold speed running and change direction

  • @shazraff2010
    @shazraff2010 5 років тому

    Hi - I have come across this video as I have very weak ankles and my podiatrist thinks I have osteoarthritis in my ankles. It can be quite painful to walk to much and feels like a burning sensation on the outside of my ankle - I tend to have a lot of swelling around my ankles, so will these exercises help me - even if its a little bit that would be good. Thanks.

  • @omarayoubi3164
    @omarayoubi3164 8 років тому

    Dr. I am I was in my ankle while playing football, but that happened I did not hit any break and not anything in the bone, but I am yet a month after the injury to severe fatigue everything that I walk and I can not do anything .. I want to I know how many times these exercises are repeated in a day and how much a week to come back and I begin my work ???

  • @N1sjsjsj
    @N1sjsjsj 2 роки тому

    you still doing well?

  • @native8876
    @native8876 8 років тому +4

    Hello I've had ankle problems since high school and now as an adult. I find my ankles rolling out just walking normally and I hope these exercises can help somehow. Also I'm very flat footed so my ankles down are just a mess.

  • @lavanyamailz1
    @lavanyamailz1 8 років тому

    Will it help to grow muscle in my ankle ??? Help please

  • @lilax5922
    @lilax5922 9 років тому +1

    thank you helped a lot!

  • @KitchenTherapy
    @KitchenTherapy 7 років тому

    Can these exercises be done for plantar fasciitis?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  7 років тому

      Kitchen Therapy for plantar fasciitis these exercises will help. Add some tennis ball massage to the arches of the feet and look up 'eccentric' calf raises. Also you may want to consider a heel lift or orthotics

  • @johnnyhall4856
    @johnnyhall4856 7 років тому

    very helpful THANK YOU!!!

  • @ChandrakanthReddySoodiReddy
    @ChandrakanthReddySoodiReddy 8 років тому

    +Better Exercise Physiology
    My ankle sprained 2 months ago without swelling. I feel a very mild pain. Does it help?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  8 років тому

      These exercises will help if you have weakness and instability because of the injury. In most cases you will. Try hopping on your injured ankle and see if it feels less stable. If so start with these exercises and progress as needed. Hope this helps

  • @commentstealer4460
    @commentstealer4460 5 років тому

    I do kickboxing and i noticed that my stability is so weak and everytime i flex my calf muscles they hurt and i get cramps . How long will it take me to reactivate them with these exercices?

  • @daebak-mapsosa4382
    @daebak-mapsosa4382 7 років тому

    I have had about 5 ankle sprains in the last year alone just by walking around. My last ankle sprain was 5 days ago. I also have flat feet. My ankle is so unstable i'm afraid to walk without some kind of support around it. I tried doing the calf raises and my ankles crack/click everytime I push them upward. It doesn't sound and feel right when I do them. Should I keep doing them or not? Maybe i'm making it worse? Second question, can I wear some kind of support when doing this excercises because I'm too scared I'll roll my ankle doing the arabesque for example. Or does the support slow down the improvement of my ankle?

  • @stephaniepepoff8550
    @stephaniepepoff8550 6 років тому

    Hi I broke my talus bone about 6 months ago and my ankle still swells and is painful after a day at work.. It's still pretty weak and I'm not about to move it around as good as my other one..If I do there exercises every day do you think that will help my problem?

  • @highwaystar944
    @highwaystar944 3 роки тому

    Hello bro.. its been 7 months of ankle sprain and now i can bear weight and i can walk also but the problem i feel pain when i push off the ground with full pressure in ankle and i feel ankle is very weak after i rest and i dont have enough confidence..how long does it take return normal

  • @panivignesh3798
    @panivignesh3798 7 років тому

    hi.. I had an ankle ligament injury 2 months ago....can I do this exercises to improve my strength??

  • @jmudikun
    @jmudikun 3 роки тому

    Thanks. This was very helpful and very clearly explained

  • @onepointfivemethane205
    @onepointfivemethane205 7 років тому +1

    If the reason my ankles are weak/sprain a lot is because they're too flexible should I skip the last exercise?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  7 років тому

      onepointfivemethane try foam rolling your calves instead of the stretch I show. This will help improve tissue quality without increasing the instability. Let me know how you go

  • @elizabethhorton7
    @elizabethhorton7 7 років тому

    Hi, I have a hypermobile ankle that has caused osteoarthritis and I recently learned that when I come up on my toes"as high as I can" it is out of normal range and it is harmful to my ankle. I just wanted to mention that because it's possible there are others out there with the same problem that have no idea.

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  7 років тому

      Hey Elizabeth Horton, thanks for your message. Coming up high on you toes will never be harmful for your ankles. Don't believe any practitioner that tries to sell you this rubbish. These scare tactics are normally used by practitioners that just want your money. Sorry to be blunt but as human beings our ankles are strong are resilient

  • @paulanthony5274
    @paulanthony5274 8 років тому

    Hi I keep going over on my ankle and it's happened that many times now that i just get a lot of pain but then there's no sprain just slight swelling because the tendons have been stretched that many times,will these exercises help that or are they just for the muscles around your ankles thanks

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  8 років тому

      Hey Paul, it will be the ligaments that are stretched and you can't improve that with any exercises. But if you can get the muscles stronger it will help make up for that lack of stability. Proprioception is super important in your case. Lots of balance exercises. And work on your landing technique with hopping based exercises. Hope this helps and if you'd like to set up a Skype consult to set you up with a program just shoot me an email at chris@betterexercise.com.au

    • @paulanthony5274
      @paulanthony5274 8 років тому

      Yeah,it's terrible I'll be walking down the road and I just go over on it,the pain is excruciating but not as bad as the first few times I've done it,I wonder if I can get an operation on the national health? England

    • @paulanthony5274
      @paulanthony5274 8 років тому

      Bad arthritis on the same foot too lol I can't win,but I have a fight in December,boxing,can I buy an ankle support just for the odd occasion as I know I shouldn't wear one all the time,my point is is it worth buying an ankle support.I'll look into skype thanks

  • @heragr2912
    @heragr2912 6 років тому

    hi, any exercises please to help me avoid tripping? The tips of my shoes are constantly bruised...and I can easily trip. Advice?

  • @Daethzonez
    @Daethzonez 6 років тому

    How many times should i do these every day?

  • @SuperTysoon
    @SuperTysoon 8 років тому +1

    Just wondering, if i do these exercises will they improve not only my ankle but my knee also ? because i think i have a weak knee because of my unstable ankle.

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  8 років тому +2

      Thanks for the question. It's really hard to know without assessing your knee (and hip) to identify other issues that may be affecting your knee - think weak glutes/adductors/quads, tight ITB/quad/hamstrings. Also what activities/movements cause your knee pain. For example if it's running or jumping type movements you'll need to add more dynamic exercises into your program (hopping, depth jumps, box jumps etc.). Best to see a specialist for a specific program. If you're interested we could set up a Skype consult - I'd prefer a hands on assessment but I could still get most of the information I need over Skype. Cheers, Chris (chris@betterexercise.com.au)

    • @SuperTysoon
      @SuperTysoon 8 років тому +1

      I've actually self test myself from the internet and searched up the symptoms and i think i have a sciatic nerve pain which could be affecting from my hips down to my ankle. And i did go to my doctor and ask him if it was a sciatic nerve pain (sciatica). He told me to do some exercises and stuff like that, so i've looked up stretches and exercises on youtube. And i did find some very helpful video like yours (ankle), and sciatica exercise (hips/thighs) from elsewhere which have been slowly improving. And i think the causes for this was i do work in bricklaying field a while ago, and i guess i didnt really know the right lifting techniques until now and my sleeping pattern wasnt so good either :/ hehe so yeah It's just these little things adds up and creates a problem :( But i am slowly fixing it up. And finally thank you for the offer really appreciate it that you would do this for me but ill see how this goes for now. Thank you for replying and you have a great day sir!

  • @lewisf4188
    @lewisf4188 7 років тому

    When should I be doing these exercises? in the morning or night?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  7 років тому +1

      Lewis Fearnley it shouldn't make much difference. Pick a time and try to complete them at that same time each day to get into a routine

  • @naziawani274
    @naziawani274 6 років тому

    Sir my angle is unstsble plz help me

  • @nishantbariar7616
    @nishantbariar7616 7 років тому

    Sir, I had an ankle sprain in 1995.The instability is since then. My ankle joint has become loose.Although I run and do skipping also but feel uncomfortable due to instability. I am 40 now. Can I get well now ?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  7 років тому

      Nishant Bariar focus on balance exercises (proprioception exercises) and this may give you some of the stability you're missing. Try a range of exercises with your eyes closed, also use foam and wobble boards etc.

    • @nishantbariar7616
      @nishantbariar7616 7 років тому

      Better Exercise Physiology Thank you sir.

  • @tommyhnyc6051
    @tommyhnyc6051 6 років тому

    thanks Mate !

  • @aliciachia630
    @aliciachia630 6 років тому

    i had ankle sprain for a few months and now it becomes loose. My left ankle is still swollen and sometimes i feel pain, is it alright for me to do these exercises with the pain i have?

    • @kevk4908
      @kevk4908 6 років тому

      Alicia Chia Yes. I recently had a really bad ankle sprain but the pain went away in a week because I did exercises on my ankle. I think the key is to not rest your ankle consistently, do these exercises it really helps. And to get rid of the swollen ankle search up the rice method for a sprained ankle.

  • @alenawilliams1916
    @alenawilliams1916 8 років тому

    how can I help the pain in my feet I have high arches

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  8 років тому

      Hi Alena, without knowing exactly why and where you're getting pain it's hard to say. But I'd start by rolling out the sole of your foot with a golf ball on a daily basis. These ankle strengthening exercises will also help. And if this is something that doesn't settle down quickly go see a specialist for more specific exercises. We do consults via Skype if this is something you're interested in. Cheers, Chris

    • @alenawilliams1916
      @alenawilliams1916 8 років тому

      Thanks

  • @droll68
    @droll68 10 років тому

    Thanks bro!

  • @Shrek_itzmiya
    @Shrek_itzmiya 2 роки тому

    Tbh I hate having constant sprains for having weak ankles. I like to go on runs to lose weight and it's so annoying having to wait a week or 2 to work out

  • @daves9355
    @daves9355 4 роки тому

    2nd one kinda tough. Probably best to just simply stand one one leg before trying to add in all that movement.

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  4 роки тому

      Yeah that's probably a good idea if you're struggling with it. Aim to do it every day and see if you can build up to the more challenging version

  • @hannahmarie3076
    @hannahmarie3076 7 років тому +1

    As a dancer when you did the arebesque and didn't point your foot I cringed and had to tell myself "he's not a dancer, he doesn't know" over and over again😂😂😂😂👍

    • @ericaheap
      @ericaheap 6 років тому +1

      Hannah Marie I don't wanna be that know-it-all smug dancer but I was really uncomfortable watching it too 😂

  • @Ajay-gx3bo
    @Ajay-gx3bo 6 років тому

    My ankles are weak... It's hard releasing the clutch of the car without lifting my whole leg... Want to stregnthen them...

  • @hammill444
    @hammill444 5 років тому

    Balancing on one leg gives me serious knee pain/sprain. A no go on that one for sure

  • @M1ngwan
    @M1ngwan 7 років тому

    when i was 12 ,i fell stairs and fracture my right ankle , and ever since then , when i was 14 i fracture the same part again. 3 months ago , i had a bad sprain on the same part when playing rugby just today ,i sprained my ankle AGAIN while running.. really needed to strengthen my ankle or theres no way i can join back taekwondo :(

  • @hassanzia2577
    @hassanzia2577 8 років тому

    Will these exercises help an unstable ankle?

    • @healesvillewellnessfactory3301
      @healesvillewellnessfactory3301  8 років тому +2

      Yes these will help an unstable ankle - if it's due to ligament laxity/damage you can't change that but these exercises will still give the ankle more stability by improving the muscular and proprioceptive systems. You must do them regularly though, 1-2x per day and slowly increase to more challenging exercises as you improve

  • @omarayoubi3164
    @omarayoubi3164 8 років тому +1

    drs thinx

  • @hellfire3307
    @hellfire3307 5 років тому

    اختصر ياولد

  • @katelynb4255
    @katelynb4255 3 роки тому +1

    My ankles are more than just unstable, I legit did a free throw once and sprained my ankle... I had no clue that was possible.

  • @david99a
    @david99a 9 років тому +1

    thanks for the vid :)

  • @nabeelkhan4572
    @nabeelkhan4572 9 років тому +1

    Fanx alot

  • @girlfriend7558
    @girlfriend7558 2 роки тому

    Who else searched this up after just rolling their ankle again?

  • @sonicoduh1125
    @sonicoduh1125 7 років тому

    I swear he looks like Jeff Cavalier in the thumbnail

  • @rileyduncan1535
    @rileyduncan1535 3 роки тому

    The arabesque makes my ankles pop so bad and hurts 😅

  • @congtoid
    @congtoid Рік тому

    josh peck looking ahh