Ankles are crucial for stability, balance, and overall athletic performance. Yet people often overlook their ankles when it comes to sport and strength training. Whether you're a runner, dancer, or simply want to prevent injuries, strengthening your ankles should be a priority in your fitness routine.
This blog explores how to strengthen your ankles with exercises and barefoot footwear.
Exercises for strengthening your ankles
For an in-depth guide to building stronger, healthier, more mobile ankles, check out VivoHealth’s Twelve-Week Foot and Ankle Program. Through three 30-minute workouts per week, it will help to transform your ankle mobility, strength, and resilience. It’s perfect for performance, injury prevention, and rehabilitation.
In the meantime, here are some greater exercises to get you started.
- Calf raises. Stand with your feet hip-width apart, slowly raise your heels as high as possible, then lower them back down. Perform three sets of 15-20 repetitions to target your calf muscles and improve your ankle strength.
- Ankle circles. Sit comfortably with your legs extended in front of you. Lift one foot off the ground and rotate your ankle in a circular motion, first clockwise and then counterclockwise. Aim for 10-15 circles in each direction to improve your flexibility and range of motion.
- Alphabet foot exercise. While seated or lying down, write the alphabet with your toes. This exercise engages the muscles in your feet and ankles, promoting strength and mobility in many different positions.
- Single-leg balance. Stand on one foot with your hands on your hips, and hold the position for 30-60 seconds. Focus on keeping your ankle stable and your body balanced. Switch sides and repeat for three sets on each side.
- Resistance-band exercises. Wrap a resistance band around your foot and anchor the other end to a sturdy object. Flex and point your foot against the resistance, then move it side to side and in circles to target different muscles in your feet and ankles.
Start with these exercises and gradually increase the intensity as your ankle strength improves. With consistency and dedication, you'll notice greater strength, stability, and confidence in your movements in workouts and life.
Start with these exercises and gradually increase the intensity as your ankle strength improves. With consistency and dedication, you'll notice greater strength, stability, and confidence in your movements in workouts and life.
How barefoot footwear builds ankle strength
Exercises are crucial when considering how to strengthen your ankles for running, functional fitness, or strength training. So is choosing footwear that will help you get the most from those exercises. This is where barefoot trainers come in.
Barefoot shoes are wide for natural stability, thin for natural feeling, and flexible for natural movement. They provide minimal cushioning and support, letting your feet and ankles move freely and work harder. Wearing barefoot footwear while exercising engages the small stabilising muscles in your feet and ankles, strengthening them over time.
Increased sensory feedback from your feet, which are packed with nerve endings, also sends more information to your brain. This promotes better proprioception, or awareness of your body's position, which in turn improves your balance and stability.
What are the best barefoot trainers
for building ankle strength?
It depends on your goals and how you workout.
- For functional fitness, CrossFit, powerlifting, and other high-impact workouts, choose the Motus Strength. Designed for men and women, the Motus Strength is the first zero-drop barefoot strength-training footwear. It’s built for barefoot feeling, natural movement, and peak performance through your toughest sessions.
- For versatile barefoot training, from strength training to running, the Primus Lite III is an amazing all-rounder.
- For maximum barefoot mobility during flowy workouts, the Primus Lite Knit is unparalleled. It’s similar to the Primus Lite III, but with a knit upper for total flexibility.
