How can I strengthen my ankles?

Question

I'm a gymnast and I've sprained my ankles over ten times in the past few years. I feel as if they've gotten much weaker over the years. They get sore and swell easily, even without much strain. What are some things I can do to prevent more injuries?

Answer 1

You need to see an orthopedist. You have done some serious ligament damage! Physical therapy can help you more than anything else.

Answer 2

I used to have the same problem. I did a specific ballet move to strengthen them. It is called a Releve'. You raise yourself on your tip toes and then lower yourself back down. You repeat until you really start to feel it. You can also do the same thing except useing stairs. Place one foot half on/half off the stairs. The other should be lifted or placed in the air. Using your body weight, you raise yourself up and down. Then switch legs. You could also do squats of plies. Which are the ballet version of squats. Not only would these strenthen your ankles, but it will also work your thighs.

Answer 3

I had this happen from soccer about 8 years ago, and I still have problems with my ankle being weak. The only advice I have I guess is don't push it too hard, which I did. I pretty much had a constant sprain that entire season.

They guy above said running. That is what caused mine to never heal that season.

I'm going to watch this one and see if there is anything that would help me too.

Answer 4

1. Stretch regularly.
2. Calf raises to strengthen the lower leg muscles.
3. Check with your doctor to see that you don't have some kind of repetitive strain injury.

Answer 5

Homeopathy :-
Take ARNICA 30C +BRYONIA 30C+ RHUS TOX 30C thrice a day half hour before or after meals.These will help your recover from previous strains and help you overcome the tendency to sprain your ankles.
These are considered to be very helpful remedies for all athletes and sportsman.
Take Care and God Bless !

Answer 6

"walk" on them. I've sprained and broken mine quite a few times and the doc's advice was for me to "walk" on them. essentially it's walking around using the outer edge of your feet. hurts but eventually it will strengthen the muscles there. another really big help to me was aqua-robics. you know, doing callistenics or aerobic exercises in the pool. wear shoes though, make it easier for you. basically you run in the pool and the resistance from the water will help strengthen your muscles without being to risky or painful.

Answer 7

when you are sitting down, use your ankles to write the alphabet on the floor a couple of times. when you're standing, raise your weight on your tip toes about 10 times. do these exercises on a regular basis, and your ankels should develop some strength.

Answer 8

Mine did that too. I had to start wearing braces. You can do lifts - rise up onto your tip toes like a ballerina and back down. Repeat.

Answer 9

run alot