Exercises to Strengthen Ankles

[lovethesun]

Not sure if its my spin class or the boot camp class I just started but my ankles hurt so bad and they ache.

Are there any exercises I could be doing to "strengthen" my ankles?

Also, can you think of any other things that I could buy/improve to make them feel better?

[bostonmichelle]

I was just coming on here to post this question. My left ankle has been bugging me lately after my runs. So I'll sit with you on the hurting ankle bench.

[hungrycaterpillar]

I give these to all of my ankle patients-

Three way heel raises:

Toes forwards - toes facing slightly in - toes facing slightly out. Raise up on the balls of your feet and hold for 3 seconds, slowly lower down. Start out with 1 set of 15 and work your way to 2 sets of 15 with a 3 second hold. Perform 2X per day.

[arch01]

Another long time ankle patient here-I agree with @vtcupcake. All of my exercises and PT have used those exercises regularly.

[Deleted]

Jul 31, 2014 9:11:56 GMT -5 hungrycaterpillar said:

I give these to all of my ankle patients-

Three way heel raises:

Toes forwards - toes facing slightly in - toes facing slightly out. Raise up on the balls of your feet and hold for 3 seconds, slowly lower down. Start out with 1 set of 15 and work your way to 2 sets of 15 with a 3 second hold. Perform 2X per day.

I just started these and I love them.  Also heel walks.  Plus I use the exercise band to push my toes away while holding the band (one foot at time) and then pull toes towards me with band wrapped around something.