How to strengthen your ankles if they’re unstable and weak., by Tailoredfit on YouTube. 1 min 13 s.
- Video length
- 1 min 13 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Warm up for two minutes by marching on the spot, then draw 10 slow circles with each ankle in both directions. Keep the movement small and pain free.
Sit and trace the alphabet in the air with your big toe, one full set per foot. Move only your ankle, not your whole leg, to wake up the small muscles.
Stand on one leg beside a wall or chair, fingertip lightly on it for balance. Hold 20 to 30 seconds, then swap sides and repeat twice.
Loop a resistance band around the ball of your foot and anchor the other end. Push your foot outward against the band for 10 to 15 slow reps, then turn and push inward. Do two sets each way, per foot.
Do two sets of 10 to 15 calf raises, rising onto your toes and lowering slowly over three seconds. Hold a chair back if you wobble.
Walk 20 metres on your heels, then 20 metres on your toes. Keep the steps short and controlled, and stay near a wall if you feel unsteady.
Progress the single-leg hold by closing your eyes or standing on a folded towel for 20 seconds a side. Only do this once the plain version feels easy.
Finish with a gentle stretch: sit with one leg out and pull your toes towards you with a towel for 20 seconds per side. Repeat the whole routine three or four times a week.
Tips and common mistakes
Do the balance work next to a wall or chair so you can grab on the moment your ankle rolls.
Stop at a mild wobble, not at sharp pain, and skip any move that makes the ankle sting.
Build up slowly: add the eyes-closed and towel versions only after two pain-free weeks.
If your ankle keeps giving way or swells after every session, get it checked by a physio before pushing on.
Questions
How often should I do these ankle exercises?
Three or four times a week is enough to see a change, with at least one rest day between harder sessions. The balance holds can be done daily if they feel easy.
How long until my ankles feel stronger?
Most people notice steadier balance in two to four weeks and stronger push-off in six to eight. Keep going for a couple of months, since ankle strength fades quickly when you stop.
Can I do this after an ankle sprain?
Only once the swelling has gone down and you can walk without pain. Start with the alphabet and ankle circles, then add balance and band work gradually.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
