Excercise to build up ankle?

Question

I have a dodgy ankle which has been sprained and broken lots of times. I love the gym but was wondering if anyone knew which specific excercises would help build it up? I know i can ask the instructers there but they are always so busy.

Answer 1

Hi i also have a weak ankle due to a fall 5 yrs ago,i snapped the lateral lagament off the ankle also chipped the ankle too.I was operated on in plaster cst for 8 wks,i was told by my ortho consultant tht i have now got a weakness there now and doenst matter how much you exercise it will only inprove a little and its true.I do alot off exercises to make my ankle stronger as i found my ankle gives way now and again and also aches too,no exercises has really helped,you have to admit to yourself you have a weakness and theres not alot you can do about it sorry to say.Im also a Orthopaedic Plaster Technician so i deal with a lot off these injuries,and know what people go through after injuries.Godd luck anyway.

Answer 2

I would check with your GP that you are fit to exercise before going back, it sounds like you have a specific weakness there and that needs to be watched - they might be able to give you a support that will stop it being damaged so badly again. If the instructors are busy then see if you can make a specific appointment with them to see what they have to say, however, when the problem is medical you might be better off seeing if your GP will refer you to a physiotherapist who will be able to give you the right sort of exercises to build up the ankle strength.

On one other point, there is only one 'c' in exercise!

Answer 3

The ankles are mostly ligaments and tendons. So to me, the best way to "build them up" as you say is to gently stretch them.

Calf raises off the edge of a step is good. Go to the first step of a flight of stairs, stand on the edge (the nosing) of the step on the ball of one foot and hook the other foot behind the ankle of the foot you're standing on. Hold on to the handrail for balance. Gently flex your calf muscles to extend your foot out (and stand in a tip-toe like fashion, though not exactly on your toes), and gently lower yourself back down. Lower yourself so that your heel ends up lower than the step, stretching the calf muscles and their attachments in the ankle. Remember to do this gently - no jerking or bouncing. Repeat for say 15 reps. Do the same for the other leg.

The important thing is to stretch them. Stretching should be smooth, fluid movement, and sustained for a few moments. Jerking and bouncing will only lead to injury as joint takes on the added load from the momentum of the movement.

And remember to stretch properly before and after each exercise activity. This warms up the joints and encourages blood flow to the affected area.

Answer 4

Try some exercises on this site

Answer 5

stand on one foot and write the ABC's with your ankle. then change feet. walk on the information of your feet walk on the heels walk on the outsides of your feet walk on the insides of your feet turn your feet out and walk turn your feet in and walk drag your toe at the back of you once you walk i do those for volleyball, basketball, and music

Answer 6

wear ankle wts. & stand on tip-toes, lift up & lower down.

Answer 7

Roller skating and ice skating will do it, just take it easy and at your own pace.

Answer 8

maybe heel lifts while standing in place, or walking and gradually increasing your pace.

Answer 9

Ask your doctor!

Answer 10

moderate weight exercise for the joint