Ankle Strength

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Rate of Perceived Exertion

The Borg Rate of Perception scale was the created to define how you feel, or perceive, how your body is responding during physical activity.

  • The 15-point scale ranges from 6 to 20, with 6 representing no exertion and 20 indicating maximum exertion.

  • Each point on the scale relates to how much exertion you feel. Ratings between 12-14 is considered to be moderate exercie - the level that is most beneficial.

  • But, if you feel you're at a rating of 18, slowly reduce your intensity to avoid the risk of injury.

    • Pay attention to these warning signs. All are expected with physical activity, but should not be excessive:

    • increased heart rate.
    • increased breathing rate.
    • increased sweating.
    • muscle tiredness.
    • fatigue.
    •  
    • Listen to your body and slow down when you need to!
      • Download Rate Perception Scale

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    Ankle Strength routine

    Download a copy of these Ankle Strength exercises you can print and use for your daily routine. Follow in order, or mix it up!   

    Click Here to Download
    strength excercise

    Ankle Strength

    Strong ankles are crucial for various reasons, especially in physical activities and everyday movement. Here are several reasons why having strong ankles is important:

    1. Stability and Balance: Strong ankles provide a stable foundation, helping to maintain balance and preventing falls or injuries, particularly during activities that involve changes in direction or uneven surfaces. This stability is vital for sports like basketball, soccer, and tennis, as well as for activities such as hiking or dancing.
    2. Injury Prevention: Strong ankles can help prevent common injuries such as sprains, strains, and fractures. When the muscles around the ankles are strong, they provide better support to the joints, reducing the likelihood of overstretching or twisting the ankle.
    3. Enhanced Performance: Strong ankles contribute to better overall performance in sports and physical activities. They allow athletes to push off more effectively, jump higher, and move more efficiently. In activities like running or jumping, strong ankles can improve speed, agility, and power.
    4. Improved Posture: The ankles play a significant role in maintaining proper posture. Weak ankles can lead to compensatory movements in other parts of the body, such as the knees, hips, and lower back, which may result in poor posture and increased risk of injury over time.
    5. Functional Movement: Strong ankles are essential for performing daily tasks with ease and efficiency. Whether it's walking, climbing stairs, or lifting objects, stable ankles provide a solid base of support, allowing for smooth and controlled movement.
    6. Rehabilitation: In cases where ankle injuries do occur, having pre-existing strength in the ankles can expedite the rehabilitation process. Strong muscles can help stabilize the injured joint, facilitate healing, and prevent re-injury during the recovery phase.
    7. Overall Joint Health: Strengthening the muscles around the ankles can contribute to better overall joint health. By promoting stability and proper alignment, strong ankles reduce the strain on surrounding joints, such as the knees and hips, which can help prevent long-term wear and tear.
    8. Independence and Quality of Life: Maintaining strong ankles is essential for preserving independence and quality of life, especially as we age. Strong ankles enable older adults to remain active, reducing the risk of falls and maintaining mobility and autonomy.

    In summary, strong ankles are vital for stability, injury prevention, performance enhancement, posture maintenance, functional movement, rehabilitation, joint health, and overall well-being. Incorporating ankle-strengthening exercises into a regular fitness routine can help individuals of all ages and activity levels reap these benefits.

     

    Activities you need good ankle strength:

    • climbing stairs.
    • hiking and walking.
    • cycling.
    • golf and other sports.
    Start with a Warm Up

    Exercises for Ankle Strength

    Here are some simple exercises to build ankle strength. Most can be done while doing dishes, working at the computer, or watching tv. You can pick your favorites to repeat, or put them all together for a daily routine.

    1.  

      Calf Raises:

      • Stand with your feet hip-width apart, near a wall or sturdy surface for balance if needed.
      • Slowly lift your heels off the ground as high as you can, rising onto the balls of your feet.
      • Hold the raised position for a moment, then slowly lower your heels back down.
      • Aim for 3 sets of 12-15 repetitions.

    2.  

      Ankle Circles:

      • Sit on a chair or the floor with your legs extended.
      • Lift one foot off the ground and begin to rotate your ankle in a circular motion.
      • Perform 10 circles clockwise, then 10 circles counterclockwise.
      • Switch to the other ankle and repeat.
      • Aim for 2 sets on each ankle.

    3.  

      Resistance Band Exercises:

      • Sit on the floor with your legs extended. Loop one end of a resistance band around the ball of your foot and hold the other end with your hands.
      • Flex your foot back towards you against the resistance of the band, then point your toes away from you.
      • Perform 2 sets of 12-15 repetitions on each foot.

    4.  

      Toe Taps:

      • Sit on a chair with your feet flat on the floor.
      • Lift your toes up towards the ceiling while keeping your heels on the ground.
      • Lower your toes back down to tap the floor.
      • Aim for 3 sets of 12-15 repetitions.

    5.  

      Balance Exercises:

      • Stand on one foot near a wall or sturdy surface for support if needed.
      • Try to maintain your balance for 30 seconds to 1 minute.
      • Switch to the other foot and repeat.
      • As you progress, try closing your eyes or standing on a foam pad to increase the challenge.

    6.  

      Heel Walks and Toe Walks:

      • For heel walks, walk around on your heels for 20-30 seconds.
      • For toe walks, walk around on your tiptoes for 20-30 seconds.
      • Repeat each exercise 2-3 times.

    7.  

      Single Leg Squats:

      • Stand on one leg with the other leg lifted slightly off the ground.
      • Slowly lower yourself into a squat position while keeping your knee aligned over your ankle.
      • Return to the starting position.
      • Aim for 2 sets of 8-10 repetitions on each leg.

    8.  

      Ankle Alphabet:

      • Sit on a chair with your feet extended in front of you, hovering slightly above the ground.
      • Pretend your big toe is a pen and write the alphabet in the air with your foot, moving only your ankle joint.
      • Repeat with the other foot. Aim to complete the alphabet 1-2 times with each foot.

    9.  

      Towel Scrunches:

      • Sit on a chair with your feet flat on the floor.
      • Place a small towel on the ground in front of you.
      • Using your toes, scrunch up the towel by gripping it with your feet.
      • Release and repeat for 10-15 repetitions.
      • You can also try this exercise by placing marbles on the floor and picking them up with your toes.

    10.  

      Single Leg Deadlift:

      • Stand on one leg with a slight bend in the knee.
      • Hinge forward at the hips while keeping your back straight and extending your free leg behind you for balance.
      • Lower your torso until it's parallel to the ground, then return to the starting position.
      • Aim for 2-3 sets of 8-12 repetitions on each leg.

    Remember to start with exercises that match your current level of strength and gradually increase the intensity as you progress. It's also essential to maintain proper form throughout each exercise to prevent injury and maximize effectiveness. If you have any existing ankle injuries or concerns, consult with a healthcare professional before starting a new exercise routine.