The Importance and Benefits of Ankle Training

Ankles link our body to our feet, supporting our body weight, providing balance and allowing a range of mobility to the foot. The ankles are in charge of guaranteeing stability and balance to the body. Because of their location, ankles absorb the friction caused by different body movements. This is particularly important when performing physical activities such as jumping, crouching, kicking, running, dancing, etc. Here, the ankle’s mobility and strength are crucial.

Many people undermine ankle training, but the truth is that having strong and flexible ankles brings so many benefits to our physical health:

• Strong and flexible ankles reduce the risk of injuries such as strains.
• They provide more balance.
• They provide better overall resistance.
• Your ankles can be more resilient to any possible injuries. 
• They improve our circulation.
• They prevent muscle atrophy
• Better joint mobility allows for better overall physical performance.

How to Train the Ankles for Knee Strength 

Knowing that working on our ankles can bring so many positive effects, there are some exercises you can include in your workout routine to train them:

Walking on your heels and on your toes: Taking small steps supporting our body weight on our heels and keeping the toes as high as possible. You can practice different variations. One consists of doing this walk with the toes pointing inside, another one with the toes pointing outside, and one with the toes pointing down. For walking on your toes, change the position. Here, the bodyweight will fall on the toes as we rise the heels as much as possible. You can do the same variations with your toes pointing to the front, with the toes together and heels pointing to the sides, and vice versa.

Skipping: This exercise consists of simulating the motion you do when you run, but staying in the same place. Flex your arms and elevate your knees as high as possible when doing this repetitive movement. 

Exercises with resistance bands: There are a variety of exercises you can do with an exercise band to improve your ankles’ strength. One option is sitting with your legs extended. Place an elastic band around your ankle and take the other side with your hand. Here, you will rotate your foot by bringing your toes up and down. We recommend learning more exercises you can practice to improve your ankle’s strength with a resistance band.

Some other exercises you could do include wall squats, calf raises, knee flexions and extensions, etc. Knee training exercises are simple and easy. We recommend including a couple of these in your leg workout, and you will see the benefits it can bring to your overall performance.

Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201  Naples Florida 34102 | Phone: (239) 262-1119