Discover 5 effective exercises specifically designed to improve ankle stability. All you need is a chair. These exercises aim to support ankle stability and strengthen your muscles and ligaments. With regular training, you can not only improve mobility but also significantly reduce your risk of injury. Start this short program today to get your feet moving.
1. Alternating toe and heel lifts:
While sitting on a chair, alternately lift your toes and heels, keeping your heel on the floor. Repeat this movement for 2 x 30 seconds per foot.
2. Windshield wipers:
Keeping your knees stable, rotate your feet inward to outward without moving your knees. Perform this movement for 2 sets of 30 seconds to improve ankle stability and mobility.
Extend one leg and rotate your foot clockwise, then counterclockwise. Tip: Move your toes up or down as you rotate. Repeat this movement for 20 seconds on each foot twice to improve your flexibility.
Extend one leg forward, keeping your heel on the floor. Move your toes up and back off the floor. Perform this exercise on one leg for 20 seconds per foot to increase your strength and flexibility.
Place one foot flat on the floor, keeping the heel planted. Turn the toes outward 60-70 degrees and return to the starting position. Tip: With each movement, you can try extending your range. Perform this twisting movement on one side for 20 seconds on each foot to improve your mobility.
You managed!
Incorporate these simple exercises into your daily routine to improve ankle strength and flexibility. Start slowly and increase the intensity as you feel more comfortable.
STAY STABLE 🦩
