Ankle Exercises

Ankle exercises on a back pain website? Well, the truth is...

Many back problems begin in other parts of the body. And, just as manmade structures need to rely on a strong foundation, so too does our spine.

When we experience a painful foot problem, a sore ankle, or any type of leg pain, we often alter the way we stand and walk. By doing so, we are also altering the alignment of our hips and spine. This can lead to considerable discomfort in the lower back, middle AND upper back.

The bottom line...

Keeping feet, ankles, knees, and legs pain free can be a very important step in preventing back pain.

Easy Ankle Strengthening Exercises

Both balance and posture can be improved with flexing ankle exercise that provides both strengthening and stretching.

And, one of the best things - ankle exercises are SIMPLE to do! Just be sure to do them with a pain free range of motion and with only as many repetitions as you feel comfortable with.

When I do a new exercise I only do it a couple of times - I then wait a day or two to see if the exercise has any ill effects - if not, I continue doing it.

Don't risk further injury...
If you are looking for an exercise for a sprained ankle or other ankle injury, see a medical professional. They may suggest you NOT do ankle rehab exercises, but instead rest your ankle and use ice therapy or heat therapy until the condition stabilizes.   And, as with all exercise, do these ONLY if your doctor says it is okay.

This is great for ankles, calves and thighs!

1. Rest your hands on a table or the back of a chair for support.
2. Roll back onto your heels.
3. Hold for 5 seconds. Repeat 5 times.

Laying on a bed or on the floor...

1. Place a rolled towel under the calf of your left leg.
2. Keeping your knee straight, flex your left foot toward your body.
3. Hold for 5 seconds, then move the foot in the opposite direction and hold for 5 seconds.
4. Repeat 5 times and then alternate legs.

Sitting in a straight back chair...

1. Make 5 small clockwise circles with both feet.
2. Make 5 small counter clockwise circles with both feet.
3. Repeat 5 times.

While still sitting upright...

1. Slowly turn your feet inward and hold for 5 seconds.
2. Slowly turn your feet outward and hold for 5 seconds.
3. Repeat 5 times.

And, staying seated...

1. Place both feet flat on the floor with the insides together.
2. Gently press your left foot inward against the right foot.
3. Repeat 5 times and then alternate feet.

Sitting on the edge of a STURDY chair...
(Not recommended for a chair on wheels, unless the back of the chair is against a wall.)

1. Slide both legs out so that they are fully outstretched.
2. Keep feet flat on the floor pressing toes toward the floor. You should feel a pull on the front of your ankles. If not lift your heels slightly. Hold for 5 seconds.
3. Repeat 5 times.

Either while sitting or standing well supported...

1. Lift your left foot from the floor and with your big toe outline each letter of the alphabet.
2. Repeat with the right foot.

Ankle Weights Exercise

There is also a variety of exercise equipment that can be used for ankle exercises, such balance boards, bongo boards, stretch bands, ankle exercise machines...

...and ankle weights, which when secured around the ankles add increased resistance to exercises, particularly to those that involve leg lifts.

However...

Ankle weights need to be used wisely. Because of their function, they place additional force on muscles and joints. If these is an existing problem is can make things worse. Or, if the muscles and joints are not well conditioned prior to using the weights, they can easily become injured.

Ankle exercises can also be a great way to help prevent shin splints! If you've ever had those you know just how painful they can be!