How can I strengthen my ankle?

Question

My ankle has been sprained a few times and even now it gets sore easily. When I wear high heels for long periods, which I don't that often, it swells. I'd just like to know if there is anything I can do to help strengthen it. Don't bother telling me to never wear heels, that's unlikely!

Answer 1

First, if you have pain and inflammation (indicated by swelling, redness, and warmth) you need to utilize RICE (Rest, Ice, Compression, Elevation) and possibly see a doctor if it does not resolve.

Exercises:

Single Leg Stance - practice balancing on one foot for 30 seconds. Keep your weight evenly distributed between the inside and outside of your foot. Increase the challenge by tossing a ball against a wall or with another person for a few minutes.

Heel Raises - Raise up on the balls of your feet and return to the ground. Again, keep your weight evenly distributed between the inside and outside of your feet. Increase the challenge by performing on one foot only or on the edge of a step.

Heel Walk - Walk on your heels only for 1-3 minutes.

Resisted Exercises using Theraband or Free Weights:
Note that The ankle joints move in 4 directions: up (dorsiflexion), down (plantar flexion), in (inversion), and out (eversion).

Purchase some elastic bands from a sport or department store. Attach one end to a sturdy object or have someone hold it for you. Adjust the band so it is secured in the opposite direction of each pull:
1. Dorsiflexion: Pull foot back towards your head.
2. Inversion: Pull foot inwards towards other foot (do not move your knee or hip)
3. Eversion: Pull foot outwards towards other foot (do not move your knee or hip)
4. Plantar Flexion: Perform Heel Raises as stated above.

You could purchase ankle weights (1-10 pounds). Start with 1-2 pounds and lie down with the weight wrapped around your foot.
1. Dorsiflexion: Lie on your back and pull toes toward ceiling
2. Inversion: Lie on the involved side and pull toes toward ceiling
3. Eversion: Lie on the uninvolved side and pull toes toward ceiling
4. Plantar Flexion: Perform Heel Raises as stated above.

Resisted exercises should be performed every other day, 1-2 sets of 15-30 repetitions.

Don't forget to stretch, especially if you wear high heels frequently. Stretch your calves and your hamstrings twice a day, 2-3 repetitions, holding for 20-30 seconds.