9 exercises for strong, stable ankles

Improving foot and ankle health can support all kinds of activities

- Anna Maltby

Building strength and mobility in your feet and ankles can help you recover more quickly from injuries and prevent future discomfort.

(PHOTO: THEODORE TÆ/NYTIMES)

Most people do not think about their feet and ankles until they hurt. But they are foundational to good alignment, balance and the overall functioning of the lower body.

Building strength and mobility in your feet and ankles can also help you recover more quickly from injuries and prevent future discomfort, said Dr Jay Hertel, chair of the department of kinesiology at the University of Virginia.

Improving foot and ankle health can support all kinds of activities, said Dr Irene Davis, a professor of physical therapy at the University of South Florida, and past president of the American College of Sports Medicine.

"The foot is the first part of the body that comes into contact with the ground," she said, so it is important for it to be stable and resilient while you walk, run and jump.

Dr Hertel considers walking speed a vital sign in ageing patients. "Anything that can be done to help maintain someone's comfortable walking speed is going to have health benefits," he said, and that starts with foot and ankle health.

The sequence below, designed by Dr Hertel and Dr Davis, can be beneficial for active people, those with lower-body injuries or pain, and anyone else who wants to maintain overall mobility as he or she ages. The exercises are "important for the entire chain, not just the foot or ankle", Dr Davis said.

If you can, perform the exercises barefoot to help activate more of the muscles in your feet and ankles.

"The more time you spend barefoot or in shoes that don't support your feet, the stronger your feet will get," Dr Davis said. "It's counterintuitive to some people, but if you have strong feet, that's really going to help your ankles."

Time: 25 to 30 minutes

Intensity: Low to medium