Ankle Stability
By: Aram Kumar, BA Exercise Science, CSCS
The good news is training your ankles to be more stable is quite possible, no matter what fitness level or age you are. Below are some exercises that can be done to develop better ankle stability:
- Single Leg Balancing– Stand on one leg on a flat surface for about 30 seconds on each leg. If this is still too hard for you, then do it next to a wall or post and use the structure to help keep you on one leg for as long as possible.
- Single Leg Balance on Foam Pad– The foam pad introduces a new level of difficulty to the single leg balance because the pad will change shape as your weight shifts. This will require your foot and ankle muscles to react quickly to an exaggerated shift in weight any time you begin to lose balance.
- Banded 4-way Ankle Series– This is a great exercise for strengthening the muscles in the ankle that work to stabilize it in multiple planes of motion. When performing this exercise, focus on keeping tension throughout a full range of motion to get the most benefit. Check out the video for a demonstration on how to do this exercise (https://youtu.be/bSgoNvcZGG4?si=muWo-Hi5zIY-8JFA).
- Front to Back/Side to Side Hops– Hopping back and forth or side to side is a good way to make sure your ankles are stable enough to handle the load of your body when jumping, landing, and changing direction. This type of exercise is good for people who participate in sports and those who don’t. A person who can hop back and forth can react quickly when they lose their balance, so they can make a quick adjustment and regain their footing before falling. This exercise can be done on two legs, or one leg to make it harder. Disclaimer: This exercise puts more stress on the ankle and knee joints, therefore, it should only be done by individuals who are more experienced and already have decent ankle and knee stability. If you are not able to run or skip without pain, then do not perform this exercise YET! It will be a great goal to work up to.