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	How to Strengthen Your Ankles

Your ankles are one of the most important organs of your body. They link to your feet, allowing you to walk, run, swim, or do any activity you want to do. So come to think of it, all the activities need ankle movement. Strengthening your ankles, ensures you will always achieve you objective.

Steps

1. Do different exercises to make your ankles stronger. It is advisable to do each exercise at least once per day.

2. Alphabet Range of Motion- Sit down and cross your left leg over your right one. With your right ankle, draw the letters of the alphabet from A-Z, regarding your big toe as a writing tool. Next, cross your right leg over your left and repeat the procedure with other ankle.

o Ankle Lifts- Wrap or tie an equivalent sized piece of rope around 2 ends of a light dumbbell to make a triangle that when you hold it in middle of the belt or rope. Sit on a counter and put your feet (with your shoes on) within the triangle and bring down your feet with the weight. The rope should lie immediately below your toes. Raise the weight continuously with your ankles. Once you are done, remove the weight with your hand or let it fall on the ground.

o Ankle Turns- Sit on that same counter, slip a long rope or jump rope below one foot. Holding the rope, pull left so your ankle moves left, Then, opposing the force caused by your arms, force your ankle right. Now with your ankle shifted right, pull right and move your ankle to the left. Continue this process and then repeat it with your other foot.

o Toe Raises- Stand on the floor keeping both feet parallel. Lift your ankles such that you are standing on your toes, and then lower yourself. Continue till tired.

o Heel Drops- Keep a phone book or another big book on the ground. Stand on it with the balls of your feet such that your heels touch the ground. If they don't touch, use a smaller book. Lift your feet up to form a 90° angle with the book. Retain the position for a some seconds, then allow your heels to touch the ground. Repeat till tired.

o Proprioception- Though the name sounds complex, it is quite easy. Take a big elastic band and keep it below a leg of a strong, 4-legged chair. Keep your left foot within the band such that it is nearest to the chair. Using the chair for support, move your left foot ahead of your right leg as much as the elastic allows. Perform this repeatedly. Then, turn around such as your right foot is nearest to the chair with your left foot still within the elastic. Shift your left foot away away from you as much as the elastic allows. Perform this repeatedly. Then, repeat the exercise with your right foot within inside the band.

3. Jump roping makes the muscles and ligaments supporting the ankle stronger.

4. Balancing on one foot also strengthen your ankle and improve their health. Make it tougher by shutting your eyes, or by passing a basketball to another person or dribble ng the ball. Balance trainers are also effective.

Tips

· These exercises are also helpful in recovering from an ankle sprain. But, if there is pain, stop.
· Begin with any ankle you want. But ensure you train both equally.
· For optimal results, do each exercise once daily.
· In case, a large elastic band is not available, make one by cutting one from an old pair of underwear or boxers.

Warnings

· Exercise cautioun with the dumbbell, to prevent injuring toes or fingers.
· Stop if you experience pain in your ankles, as it can worsen the injury.

Things Needed

· Based on the exercise selected, you will need:
· Alphabet Range of Motion- nothing
· Ankle Lift- belt or short rope, light dumbbell, shoes
· Ankle Turn- long rope or jump rope
· Toe Raise- nothing
· Heel Drop- phone book or other broad book
· Proprioception- big elastic band, 4-legged chair
· Jump rope
· Basketball
· Balance trainer

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