3 Moves To Strengthen Your Ankles

Avoid injury by keeping your muscles strong

Natalie Gingerich November 3, 2011

Your risk of ankle sprains increases with age, but you can help prevent them. To strengthen the supporting muscles, try these exercises from Jayne Snyder, DPT, a former vice president of the American Physical Therapy Association. Do each 3 times a week.

1. The Crane: Sit in chair with 5 rolled socks in front of you. With toes of right foot, pick up socks one by one, and move 12 inches to create new pile. Switch feet.

2. The Inchworm: Still sitting, spread towel lengthwise on floor. Starting with end closest to you, use toes to slowly scrunch towel, like an accordion. Do twice with each foot.

3. Balance Beam: Stand one-legged on folded towel for 30 seconds, feeling muscles in lower leg and ankle working to stabilize body. Do 3 times on each foot. For more of a challenge, close eyes.

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Tags: fitness