The ankle is one body part we rarely strengthen ... until it gets injured.
When it is weak, it may feel wobbly and unreliable, particularly on uneven surfaces.
When this happens, the ankle may buckle outwards.
Sometimes, this results in a sharp pain, and perhaps some swelling, and you holler ‘ouch!’
At other times, there is no pain and you continue merrily on.
The ankle joint is a complex one that is formed by the meeting of the talus (the bone that sits above the heel bone), tibia (shin) and fibula (a thinner bone alongside the fibula) bones.
It contains a number of muscles and tendons, which help keep the ankle stable and supported, irrespective of whether you’re standing still, walking, running or cycling.
When the ankle is unstable, all these movements may cause discomfort.
Weak ankles can be a symptom of various factors and underlying conditions.
These can include previous ankle sprains, injuries, foot deformities, or simply a lack of strength in the ankle and surrounding muscles.
It’s common for people to underestimate an ankle sprain, often leaving it untreated.
However, mistreated or untreated ankle sprains usually leave the ankles more prone to discomfort, re-injury, chronic disability that affects other parts of the body such as the knees and hips, and even early arthritis.
If your ankle is constantly buckling or giving way, it could be a sign of chronic ankle instability.
This condition is characterised by recurrent ankle sprains and feelings of instability.
Other conditions such as flat feet, hypermobility or obesity can also contribute to weak ankles by placing excess strain on the ankle joint.
What should you do about it?
Like other parts of your body, you need to strengthen this joint by doing specific exercises that are designed to help increase ankle flexibility and enhance muscle and tendon strength.
Learning how to strengthen the ankles requires repetitive movement of simple motions such as flexing up (dorsiflexion), pointing down (plantarflexion), turning in (ankle inversion) and turning out (ankle eversion).
These moves are not the same as the ones you’d do to work on muscles like your biceps or quadriceps (thighs).
And as the ankle is a joint, you can’t see the results, though your ankle will feel stronger and more stable.
Here are six exercises you can try at least once or twice a week (see Ankle-strengthening exercises below).
You will need a resistance band to do most of them, however.
Additionally (not shown here), find a flat surface and try standing on one leg for up to a minute with your eyes open, then with your eyes closed.
You can do this with or without shoes.
Once you’ve aced that, find an uneven surface or get a throw cushion, stand on it using one leg and repeat the balance exercise.
If you can do all of the above, your ankles are in reasonably good shape, but don’t take them for granted.
Keep working on strengthening them further with more difficult exercises.
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
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Ankle-strengthening exercises
1) Walk on tippy toes: Walking this way can help build strength in the calves and ankles, which are important for balance and stability. Additionally, it can also improve flexibility in the feet and toes. Take 20-30 steps forward on your tippy toes, then take the same number of steps backwards, keeping your knees straight. Repeat the sequence with bent knees. Do one or two sets, and you should already feel your calf muscles burning. — Photos: REVATHI MURUGAPPAN/The Star
2) Heel walking: Do the same as (1), except walk on your heels, instead of your toes. You'll see what a challenge it is to walk this way with knees bent!
3) Ankle dorsiflexion: Find a stable or fixed object, and tie a resistance band around it. Loop your foot in, with the toes pointing down. Slowly bend your foot back as in the photo, i.e. move against the resistance band as far as you can. Hold the position for three seconds, then release the tension by going back to your original position. Repeat 10 times, then switch legs.
4) Ankle plantarflexion: Place the resistance band around the ball of your foot and hold it with both hands. Push the foot away, creating resistance in the band. Keep your knees straight throughout the exercise. Hold for three seconds, release, then repeat 10 times before switching legs.
5) Ankle inversion: Loop the resistance band around the target foot. Cross your other leg over top and use this foot to push and anchor the band to the side while gripping the free end of the band with your hands. Using your target foot, pull the band away (ankle moving inwards) to activate the muscles on the shin and foot. Hold for up to three seconds, then slowly release. Repeat 10 times, then switch legs.
6) Ankle eversion: Loop the resistance band around the right foot, and use your other foot to push the band as demonstrated. Your heel should remain on the ground while your toes are free to move. Slowly move your right foot outward against the resistance of the band, keeping the left foot still. Focus on moving only at the ankle joint, not the whole leg. Control the movement as you return to the starting position. Repeat 10 times, then switch legs.
