Is there a way I can strengthen my ankles?

Question

I'm a runner and a dancer. I have a hard time balancing when i dance, especially during ballet, and i know it's because i have weak ankles. Is there anything i can do to strengthen them? any exercises or something?

Answer 1

this is SO weird! I'm a runner and a dancer too. i also have weak ankles. I've sprained my ankles numerous times. my first sprain was when i was in dance. I had to take physical therapy. i would use the thera-bands and do some exercises. also calf raises in first position, inverted first position, paralell, and in second position. 10 sets of ten in each position everyday. WOW this is so weird!

Answer 2

theres this thing in dance direct (visit the website) called a wobble board which is used 2 strengthen ur ankles. or use a rubber band , a proper band and u can use that to help as well

Answer 3

I am a dancer and a dance teacher. I would do the barre work that you do in ballet at home especially eleves and releves, tendus, rond de jambes, degages, plies, and grand battements.
I also ordered ankle weights for myself and wore them when I did barre work. My dance teacher let me use them. You need to ask your dance teacher first. If she does not let you use them in class she may let you use them at home when you work on barrework at home. I hope that I helped you out. If you have any other questions just post.

Answer 4

the best way i've found to strengthen your ankles is to keep writing the alphabet with you ankles just draw the letters in the air. It really worked for me!

Answer 5

Yes, I hurt both of my ankles (separate times of course) and you can go to a physical therapist but you can also do what they did to me, i.e. hot compress on the area and slow and straight ankle raises. Basically you are trying to work it and heal it at the same time.

Answer 6

Try doing saute and at the same time point your feet. When you get down plie slowly it helps a lot to balance and to strengthen your muscles in your ankles.

I hope I helped you. :)

Answer 7

watch the movie Save the last Dance 2 I think she put tape over her ankles when she was dancing pointe\ballet, because she also had weak ankles I have knee problems and tape my knee and it feels much better when im dancing sooo try that see if that helps

Answer 8

Phil Astrachan is a CTS certified coach who practices physical therapy in San Francisco, California and specializes in the rehabilitation of endurance sports athletes. He suggests doing this: (source:http://outside.away.com/outside/bodywork/carmichael-20061025.html)


The following exercises are designed for this purpose and should only be performed if all movements are pain free. Try doing them two times per week to keep your ankles strong. Recovering from an ankle injury, or think you have loose ankles? Do them three times a week.

1. Single leg balance: Without any support, stand on one leg for 30 seconds. Repeat six times with each leg. Begin with your eyes open, then progress to standing with your eyes closed. Once your master that, move on to standing on a slightly bent knee.

2. Toe-Heel: Sit in a high chair so that your foot comfortably hangs approximately two inches off the ground (use a stack of books on a chair to get the height set). Rhythmically tap your toe and then heel on the ground, trying to isolate all movement in the ankle. Start slow and build up speed to produce a fast but rhythmical tapping. Do 3 sets of 50 reps.

3. Side-to-Side: In the same sitting position and rhythm as Toe-Heel above, touch the outside edge of your foot on the ground and then your foot's inside edge for one rep. Again, start slow and isolate the moment in the ankle as best your can. Speed up the rhythm as your coordination improves. Do three sets of 50 reps.

4. Wobble Board: Sit in a chair and place one foot in the center of a wobble board or Bosu platform with 360 degrees of rotation. Rotate the foot in a circle so the edge of the wobble board comes close to the floor but doesn't touch. As your balance and coordination improves try standing on the wobble board with one leg. Do two sets of ten of the following motions for each foot: a. Forward-Backward, b. Side-to-Side c. clock-wise and counter-clockwise
Phil Astrachan is a CTS certified coach who practices physical therapy in San Francisco, California and specializes in the rehabilitation of endurance sports athletes.

Answer 9

well if you are in ballet you should try doing relevets which is going on rise it helps get your strength in the ankles and balancing it worked 4 me so try it.

Answer 10

You can use small weights but make sure to not hurt yourself, ask your teacher about this, Also, I thought you could use cloth ot bandages like ace bandages to wrap your ankels to make them sturdier and not hurt yourself. Again, I would ask someone who knows. Good luck. Maybe it takes time. I know you need goof=d nutrition and calcium to have strong bones as well as a well balanced diet.