How To Strengthen Your Ankles At Home [INJURY-PROOF ANKLES!]
Вставка
- Опубліковано 19 чер 2024
- Dr Jared Beckstrand demonstrates 10 of the best exercises you can do at home to strengthen your ankles. If your ankles are weak, if you’ve sprained your ankles in the past, and if you’d like to prevent ankle injuries in the future, THESE are the exercises that will help you to do it!
=====================================
⭐️ JARED'S RECOMMENDED RESISTANCE BAND SET: urlgeni.us/amzn/drjaredresist...
=====================================
✅ ACUTE ANKLE SPRAIN REHAB VIDEO: • RECOVER FASTER! How To...
=====================================
Please keep in mind that the exercises presented in this video are meant to help strengthen weak ankles and prevent future ankle injury. If you have an acute ankle injury and are looking for exercises to help rehab that sprain, please click the link found above.
WHY IS ANKLE STRENGTH IMPORTANT?
The ankle is the very first joint that ties our feet to our body. It’s quite literally “where the rubber hits the road” and is responsible for so much of our function. Standing, walking, running, sprinting, cutting, and jumping are all made possible by our ankle joint.
Of course with these increasing levels of demand also comes an increased risk for injury. Many of the athletic injuries I treat as a physical therapist take place in the foot and ankle.
What’s the best way to eliminate these injuries and help your ankle function better? Ankle strengthening.
Strengthening the muscles that control your foot and ankle to provide maximum stability to the joint is the best way to prevent injuries from happening. This is especially true if you’re susceptible to ankle sprains/injuries (i.e. you’ve experienced injuries in the past).
HOW TO STRENGTHEN YOUR ANKLE
Now let’s be clear about our words here - your ankle is a JOINT and therefore we cannot actually “strengthen” it in the traditional sense. But what we can do is strengthen all the MUSCLES that CONTROL this joint to improve stability and function.
And that’s exactly what you’re going to get with this video!
These are 10 of my favorite exercises that you can do right at home to strengthen your ankles, decrease likelihood of injury, and keep your ankles healthy!
BEST EXERCISES TO STRENGTHEN YOUR ANKLES
0:00 INTRODUCTION
1:32 PLANTAR FLEXION
2:30 DORSIFLEXION
3:09 EVERSION
3:35 INVERSION
4:05 BALANCE
4:25 FORWARD/BACKWARD STATIC
5:13 SIDE-SIDE STATIC
5:41 ROTATION STATIC
6:33 FORWARD/BACKWARD DYNAMIC
7:32 SIDE-SIDE DYNAMIC
8:01 ROTATION DYNAMIC
8:45 DON’T MISS THIS
Did you try the exercises in this video? What did you think? How did your ankle feel? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
If you did like this video, hit the THUMBS UP button to LIKE this video above. That help more people to find it here on UA-cam so thanks so much for doing that!
Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.
➡️ OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ HOW TO RECOVER FROM AN ANKLE SPRAIN: • [RECOVER FASTER!] How ...
✅ RECOVER FASTER WITH AN ANKLE INJURY: • Recover Faster! Must-D...
✅ UNLOCK YOUR ANKLE AND IMPROVE MOBILITY: • Improve Ankle Mobility...
✅ BEST EXERCISES TO IMPROVE YOUR BALANCE: • How To Improve Your Ba...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
Have you sprained your ankle in the past? How did it happen? Performing these exercises regularly is the best way to prevent this injury from happening again in the future; I hope you feel the benefit from these exercises! If you're looking for the ACUTE ANKLE SPRAIN VIDEO (if your injury happened less than 4 weeks ago) you can find those exercises right here: ua-cam.com/video/Ehan_VI7p4c/v-deo.html Hope that helps you!
I have sprained ankle for 2 weeks now!!! Plus a big gaping open wound, bruises and dent on inner ankle, swollen huge ankle, due to my foot getting stuck on the bicycle frame... I can't walk and have been hopping on one foot on my crutches.. it has been so difficult for me. Standing on one foot to cook and sitting down on the stairs by going up and down the stairs in the house and doing the laundry by dragging the laundry basket up the stairs while sitting on the stairs dragging myself up and down..😭😭😭😭😭
I really whole heartedly appreciate for all of this and also for ankle because i can't do bodyweight exercises with my weak wrists. Thank you sooo much. ❤❤❤❤❤
I sprained my ankle 8 years ago kick boxing I had a second degree sprain and I still am in pain my athletic therapist says I have very loose joints and very bendy in my ankle and the sprain weakened my ankle’s ability to handle how my foot moves I can no longer comfortably walk in runners or any shoe that rubs the back of my ankle
r😅😢😅de😢😅
I watched my father in law shuffle his feet in older age to prevent him from falling, I guess. Never asked him why he did it. Later I came into conclusion that his dorsiflexion was very weak or nonexistent. So I decided to work on my ankles and whole feet (legs of course too) to avoid this awful pattern of walking. I’m 73 now and my legs are strong and give me stability. Great video.
This has helped me. I started running again as i am 42 with 2 kids and 2 jobs doing zero exercise. I was ready to quickly give up running due to ankle pain but this video alone (following the routine every day) has enavked me to continue running. You may well have saved me from a heart attack 💪
Can't believe that a guide such as this is completely free
Thank you sir wish you all the best
Thank you Dr Jared. Your videos are awesome. ☺️
Thank you Dr. Jared. I have weak ankles (played basketball ball for years,) and my youngest son also has weak ankles (basketball & soccer). We will do these together! Absolutely love your channel. You are very knowledgeable and you genuinely care about our health & fitness. Keep up the great work! Cheers from Australia, Emily.
Oh this comment totally makes my day, Emily! I hope these exercises help both you and your son and you enjoy many years of injury-free playing! Thanks so much for your kind words and support! 🙏🏼🙏🏼
I also playing basketball right now and I have weak ankles . From Israel.
Thank you Dr. Jared, I’m just healed from my avulsion fracture of my right ankle and this exercises help me, I just moved it gradually but this exercise really help me.
This is a GREAT routine, Dr. Jared! I have injured my ankles multiple times in the past playing basketball, and did not know any exercise that would help strengthen the muscles around my ankle to prevent future sprains... this definitely would help! Thanks!
This looks fantastic. The first exercise is one I'd figured out for myself from trial and error of what seems to go wrong with my ankle (tends to collapse under me coming down from a calf raise... or occasionally just walking along the road), but I know from experience ice skating that there's a lot more muscles in the foot than that so was looking for something to give a proper well-rounded workout. This looks like it'll do that and as a bonus help with balance on the ice. 🙂
I love your videos! I have controlled epilepsy but was overmedicated for a decade until I changed doctors. Despite my medicine changes, I continued to have balance problems because I avoided walking (wobbly) during that decade.
My new doctor sent me to PT. The therapists used the exact exercises you teach with one exception, I was in stocking feet!
He said I needed to get my feet strengthened also! It's definitely harder but it made a difference.
I stand on one leg anytime I'm standing still. Unfortunately, all seizure medicine affects balance a little bit. However, I will not allow my body to be victimized by medicine anymore. I continue to do ALL the exercises. That's key!!!
I walk barefoot on the grass forward and backwards, also always try to find dirt pathways alongside road or sidewalk to give my feet nice stimulation of different angles. My feet feel strong and flexible. Thank you for additional suggestions. Love your channel ❤
Thank you so much for these videos Dr. Jared. I just found them trying to look for ways to improve my Planter fasciitis which really helped. Do you think these stretches will help me improve my ankle strength? I was born with clubbed feet which made me have surgeries to try and correct them till I was 7 or 8 when they found a successful surgery to correct the issue with metal plating and screws but I twist or irritate them a lot by miss stepping due to my very near sighted visual impairment. I really appreciate you making these videos since they are straight forward and clear to see how to do them.
Balance exercises on a bosu ball or foam mat help as the small muscles in the ankle that react quickly.. When you first do it the ankles get sore so you know they are weak. I worked outdoors a while back and my ankles were chronically sore thru a full workday. Also being overweight stresses the ankles
Done it once today, can allready feel way better
Wonderful news!
@@toneandtighten I love your videos man. Just wanted to say thank you. You've helped me out a lot with strengthening my joints and overall mobility
I have sprained and twisted my ankle many times in the past doing fencing, my balance has always been a bit shit (my ballet teacher hated me, and I hated ballet), and recently when i tried squash again for the first time in years, I got myself a nice knee injury because of pushing myself too much while having a very unstable base. I went to physiotherapy and she gave me some good exercises to work on with a step ladder and single leg deadlifts & bulgarian split squats, and I do do them. BUT, these are so much more accessible and more separate to my shitty cardio & good leg strength (i hate single leg deadlifts because I can lift so much heavier, just not when I am tipping over half the time), and I can do this at home every morning. THIS IS A GAME CHANGER. I am going to commit to doing this 4 times a week at least (and otherwise every morning) for the next month or two, and will check back to tell you how it went and if my balance and ankle (and foot/arch) strength has improved!
Thank you for the exercise! Could I use/hold a dumbbell just to make the exercise better?
ah man those really did wonders for me. Yesterday when I jumped and smashed volleyball I landed on my left ankle and sprained it, luckily for me I did these strengthening exercises at least 3-4 times a week. I noticed that I had sprained it whilst watching the recording of that match (completely injury proof ankle). Thanks man!
Thank u sir😊😊😊
Lol my balance is so bad I'm basically just dancing. 😂
Thank you so much. Wil try these out x. Much appreciated Doc x
You're very welcome, CheesyCrustOnly! I hope they help you! Thanks for commenting.
Hi I found this really useful- thanks! I'm an active 70yr old in UK with some arthritis, bony growth on top of talus, developed in right ankle - probably due to earlier running injuries Main symptom is some disturbed sleep ie wake up at 5am with ankle aches. Physios here have advised me that Strengthening the ankle is great for arthritis. I definitely want to avoid surgery!! Any other tips much appreciated! thanks, Mike
Hello!! I was trying to improve my dorsiflexion but I ended up injuring my left ankle. I didn't know my ankles were this weak, so now I'm trying to strengthen them before attempting to increase my mobility. I like your exercises but I want to ask if I need to start with the first one for a couple of weeks then move to more advanced ones, or should I do them all at once???
Thanks for the awesome video!
Your videos are the best! Thanks for doing what you do!
Thank you so much, Htown Andi! I hope these things help you, and thanks for your support and kind comment!
You are absolutely awesome! Do you offer personal training?
I needed this video, thank you.
My pleasure!
Thanks Dr Jared. Your channel is the best! I sprained my ankle years ago playing hockey and I’d lost strength and stability in my whole leg. After just a few days of doing these exercises I can feel my muscles working in a way they haven’t for years. This is exactly the video I’ve been looking for! Thanks again from Australia for all the great work you’re doing.
Happy to help!
Thanks for a great ankles workout and also helps me with balance.
Happy to help!
Thanks for this! I had a trimalleolar fracture of my right ankle about 20 years ago so it's always requiring attention!
You're so welcome!
Nice work! Cheers.
Thanks so much! I hope you find this helpful!
How much times a week do we need to do the ankle strengthening exercises and ankle mobility/ flexibility exercises?
Dr Jared, thank you so much for your awesome video. I started Yoga 4 months ago and I could not seize wobbling during balancing poses. I started doing ankle flexibility a few each day. Not only do I feel stronger doing balancing poses, my stability whilst running has improved also. Brilliant. 🔥🔥🌻
Wonderful! Thanks for sharing!
thank you Dr. jared, i want to ask should i do it everyday? or twice a week ?
Thank you for making this video! I competitively barrel races horses. I used to do gymnastics and it honestly wrecked my ankles and I’ve just been struggling until I started these exercises! (Tbh riding hasn’t helped my ankles at all either 😫) Seriously, so happy I found this video!
You are so welcome! I am glad it is helping!
thanks, will do them after a few months recoverying from broken ankle
Best of luck!
Hi Dr Jared, I recently sprained my ankle playing basketball. I am 38yrs old now and I had multiple ankle sprain throughout my years playing 🏀 since from my 20s.
I wanted to know, how often I should do these exercises? Should I only do it the days I play ball? I play twice a week at indoor full court
Thank you I play basketball I’m trying to get stronger ankles and better balance
You are a UA-cam sensation. Thanks for all you do.
I appreciate your support so much!
Thanks a lot
You are welcome! I hope this helps!
Dr Jared I had my big toe removed 2 yrs ago and was unable to walk properly in shoes for 2yrs and have lost strength in my ankles will these exercises help rebuild that strength or should I be looking at different exercises thank you
My Every Thing
1 second ago
Hi doc. Can you share even in a minute video some alternatives for those who has no capability to avail some equipment but really eager to get rid of the muscle pain like back, neck shoulder pain. I mean for example, alternative for hot or cold compression, etc.
Thank you! I was trying to find some ankle exercises I can easily do at home without needing to tie a band to some stationary object like I've seen in other videos. much appreciated.
Happy to help!
@@toneandtighten i've been doing these when i brush my teeth or when im taking a break at work and it's done wonders for my balance
Hello, Thank you for the exercises. I have Frederic's Ataxia, it is hereditary and progressive. It has progressed to where I am in a wheelchair. I have slowed it down significantly with exercise, but due to lack of knowledge, this has lead to 4hr workouts. I am hoping that some of your exercises will end some of my "trying to find out what works" quest. Do you have any good exercises for foot sublimation?
Hi there. I have been following your exercises ever since a Lisfranc Injury which had me in plaster and a boot for 17.5 weeks. They are excellent, thank you so much. They have felt like a life saver. Just a question: now 7 mths into a conservative recovery, I find some discomfort in my ankle especially after a one hour walk or so. I can weight bear on it and do all the exercises above, but when I do the one leg behind the other stretch, I don't feel it in my calf, I feel it in the top of my thigh. Is this strange? And is it possible being in the boot and plaster for so long has compromised my ankle. The boot was really two sizes too big for me but the hospital didn't have another option that worked.
i can’t believe my ankles can get sore from these exercises, but it certainly feels good to get stronger. previously had both of my ankles sprained so they r more prone to injuries now and i also do ballet en pointe and every time im scared that i’ll mess up both of my ankles some day, glad this video is helping a lot, thanks
Bro your pfp😭
This helps a lot with my Basketball. Thanks 🙏
Happy to help!
Any advice for hyper mobile joints? My toes dislocate when I do the standing exercises. Also my knees dislocate. How am I supposed to get stronger when the exercises cause injuries?
Thx dr, should put ice after these exercises? And what about braces?
have any ideas how to soften you improve the stiff muscles of you back thigh??? due to chronic illness (MS) i have very stiff muscles in these areas and therefore cant move or walk for a long time.
Can i still do these if I’m on week 3 with very small swelling and some ankle pain, especially at the back when I try to walk/ run?
Can anyone tell me what's the suggested amount of time and/or lifting up for the first week.
How many times a week? Thanks
I broke my ankle (lower fibula) June 3rd and I've been out of boot since July 19th with little pain or swelling. Can I do these or should I wait a bit longer?
After like 4-5 quite decent ankle sprains from football I've decided that sth has to be done about it. Do you recommend bouldering as means of strenghtening ankles too? Lots of weird ankle positioning there and ngl they are more fun than ankle exercises. xd
What is the name of chair you're using? Where can I purchase that?
It has been 8 weeks since I had a jones fracture.I still see a line on the xray but the doctor says that probably callus has formed. When can I start doing these exercises
Can we do this workout everyday? Even before a match?
Does these Also good for soccer?
Will this help with ankle over pronation
I sprained my ankle 5 weeks ago I went over on it when out hill walking ..
It is quite flexible and but I'm still having some twinges and feel not ready to hill walk at the moment..im wondering if its normal after 5 weeks to have some twinging ?
I love all your exercises I do some of them that works for me I'm up at dwarf I'd stand 3:10 I have dropped foot deterioration of the bones and deterioration of the spine and a few discs gone I'm unable to walk by myself and my back hurts really really bad and so does my feet can you recommend any drop foot exercises that I can use to relieve some of my pain in my foot thank you and I love all your videos you explain them well and tell your wife I love her too she's a sweetie
Hi Dorothy! Thanks for your kind words and support! I do have some foot strengthening exercises that have proven effective in helping people with foot problems; you can see that video right here: ua-cam.com/video/MHqMLLjmDPI/v-deo.html. With the issues you mentioned above I would highly recommend consultation with a local professional to develop a plan of care custom to your unique individual needs. Good luck!
cant wait to do this for me everyday after work for my ankles as my ankles are paining everyday love your channel sooooooooooooooo much love your exercises soooooooooooooooooooo much
Thank you so much, Ramya Padmanabhan! I hope these things help you, and thanks for all your wonderful support!
Dr can you perform an ankle transplant?
dude. i think i love you.
I HAVE DROP FOOT FROM AN ACCIDENT THAT SEVERED ALL MY NERVES, VEINS. WHAT IS A GOOD STRETCH?
How many times per week to do this?
I have been experiencing multiple times of ankle sprain. Right now I am thinking of entering any high jump competition but at the same time worrying about the possibility of getting ankle sprain again.😅
How many times a week?
Trying to follow along. I have to use a chair to stabilize myself as I have a touch of vertigo. I do need those exercises though as I have a lot of problems with my ankles. I need my ankles in order to walk.
Sounds like you're on the right track, Susan! If these exercises are too advanced, the simpler progression I recommend to my patients is standing with your feet together, then standing with your feet together eyes closed. Once that becomes easier I progress them to standing in tandem (heel to toe) for a period of time, then standing in tandem eyes closed. From there we typically progress to single limb (standing on one leg) activities. Remember safety first and I hope that gives you some ideas of some options! 🙌🏼
@@toneandtighten thank you for the info. I will work up to it. Thanks again.
Me too!
I sprained my ankle 2 years ago at basketball and it's still here somehow
It doen't hurt when i walk or do whatever
But it hurts if i press the area and it makes the crack noise every time i spin my ankles, its fun and scary at the same time
Can u show how to ease pain by your ribs??
Hello, First of all thank you for all your videos. I would like to ask your opinion about my case. I had a tibia surgery via intramedullary nailing. Basically the bone is healed and I am working on ditching the crutches. However I have a lot issues with my ankle. It does not tolerate weight bearing. I strained it and my PT says it’s because I didn’t walk properly with the crutches. She says I have to shift my weight on the injured leg so the foot is basically in the body center. But I feel I have more pain on my ankle when I try to do leaning on it. My left leg is injured and I have pain on the outer part of the ankle. I watched some stuff on youtube and no one mentioned this weight shifting towards the injured leg. What do you think about it please? I would appreciate your opinion.
For now try just placing your foot down on the floor when you sit, once you get used to that add more pressure or even try standing. Just try bearing as much weight that you can tolerate.
And by this I mean spread out the weight on both feet, not just one
Can we cure overpronation from these exercises
Is overpronation 100 percent curable or not 😔
that deck 😍
They are extremely helpful exercises but it is sad that I have bow legs
Exercise for height increase please 🥺
I had surgery on my foot recently jus tryna find out ways to get my foot better that why I came here
I asked for your help for my cervical dystonia and you ignored me. Its also impossible to find your location and contact information 😥
You're not going to find answers to a problem as complex as that on UA-cam. Your best course of action is to consult with a local professional for a plan of care that will best suit your unique needs. I wish you all the best for healthy progress and recovery! 🙏🏼
Just a skateboarder trying to learn ollie
Interesting the problem is I won't remember al of this. and I will probably fall over just trying. Don't know about a 70 years of age person who has never been a regular exerciser is up to this.
💐🙏I like u