Whether walking, running, or climbing stairs – our ankle carries us through everyday life. To ensure it can continue to do so, it's worth strengthening the surrounding muscles. A stable ankle protects you from twisting, improves your balance, and helps you stay pain-free in the long term.
In this article, we'll introduce you to three effective ankle exercises you can easily do at home. All you need is some space—no equipment, no excuses.
1. Toe grippers – Reactivate the foot muscles
The "toe grab" exercise is ideal for strengthening the often-neglected muscles of the sole of the foot. These small muscles are crucial for ankle stability and ensure safe and controlled movement – whether barefoot, in shoes, or during sports.
Sit comfortably in a chair and place, for example, a sock on the floor in front of your feet. Now try to pull the sock toward your body using only your toes, grasping it and pulling it toward you. As you do so, pull your leg toward you.
This movement specifically activates the short foot muscles responsible for balance and grip strength. The more controlled you work, the more effective the exercise is.
Recommendation : Perform the exercise for 20 seconds per foot and repeat twice.
2. Towel balance
Place a folded towel on the floor and stand barefoot with one foot on it. Lift the other leg slightly. Now try to maintain your balance without touching the floor with your free foot. Your foot muscles must constantly make small balancing movements – this is precisely what makes the exercise so effective.
When you feel confident, you can swing the other leg from back to front and/or right to left to increase the challenge.
Recommendation : Perform this exercise for 30 to 60 seconds per side.
3. Heel raise while sitting
Sit upright on a chair with your feet flat on the floor. Now lift both feet simultaneously so that only your toes are touching the floor. Pull your heels toward your calves and repeat twice for 30 seconds.
This exercise is particularly easy to integrate into everyday life – for example in the office, while watching television or during a short break.
Increase : Sit against a wall to also train your thighs.
Recommendation : Two sets of 30 seconds each.
