Ankle Exercises for Injury Recovery & Prevention – 10 MINUTES – Ankle Strength Exercise Routine

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Join me for these follow-along ankle strength exercises. This ankle strengthening routine is perfect for injury recovery after ankle sprains and other ankle injuries. The ankle strength exercises in this ten-minute workout are all chosen so as not to require any equipment, and simply use bodyweight. You can do these ankle stability exercises anywhere, anytime!


🔴 This will strengthen your ankles FAST…





Music by Epidemic Sound:


The ankle strength exercises featured in this video include:
– *Heel Walks* – 2 sets of 1 minute
– *Toe Walks* – 2 sets of 1 minute
– *Single Leg Alphabet Drill* – 2 sets of A-to-Z each leg
– *Lateral Hop and Hold Drill* – 2 sets of 20 each leg

Let’s break-down each of these ankle exercises one by one…

*Heel Walk Drill*
This simple ankle drill focuses on ankle dorsiflexion and strengthens dorsiflexor muscles such as tibialis anterior. If you’ve recently injured your ankle and had an enforced rest period as your ankle heals, you will need to re-build strength in all the muscles around the ankle joint.

*Toe Walk Drill*
Similar to the heel walk drill, the ankle walk drill focuses on building strength in the calf muscles, the plantar flexors of the ankle joint.

*Single Leg Alphabet Drill*
I love this simple dynamic balance and stability drill. You don’t need a balance board or wobble cushion to challenge your ankle stability muscles… in fact, you can perform this simple ankle exercise with no equipment at all. Use the movement of your upper body to create the instability that your ankle stabiliser muscles (like the peroneals for example) have to work hard to control.

Learn how to improve your balance almost instantly right here:

*Lateral Hop Drill*
This hopping drill for ankle strength is a more advanced exercise, so only try this one if you’re further on in your injury rehab process! The lateral hop drill teaches you to dynamically stabilise your ankle with every landing.

Let me know how you get on with this ankle strength workout. If you enjoy this type of follow-along video, do let me know in the comments, and I’ll make more of them to focus on different areas of the body.


ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).

Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics has become a geeky little passion of mine!