Ankle Exercises That Prevent Falls

Ankle Exercises That Prevent Falls

Boost balance, stability, and mobility with these moves

ankle workouts

Your ankles play an important role in keeping you upright. When they’re strong and flexible, you’re more stable and are at a lower risk of falling. Boost your ankle support with these exercises from podiatric surgeon Maikel Griages, D.P.M.

workout 1

 

workout 2

 

workout 3
Tension Band Presses   Range of Motion Circles Calf Raises
  1. Grab a tension band or towel and sit in a sturdy chair. Loop the band around the upper half of your foot. Sit up and plant your heels into the ground. Pull the band gently up toward your chest so that your toes are lifted. This is your starting position.
  2. From here, slowly push your foot against the band until your foot is flat on the floor. Hold for 2 seconds.
  3. Reverse the motion and return to starting position. Repeat 8 to 12 times. Complete on other foot.

Reps: Repeat 3 times on each foot, resting for 1 minute between reps.

  1. Sit up straight in a chair, feet flat on the floor. Extend a single leg straight out in front of you with your toes pointed up at the ceiling. Rest your calf on a sturdy chair or couch for more support. 
  2. Slowly circle your toes in a clockwise direction, until your toes are pointing up at the ceiling again. Repeat 8 to 12 times.
  3. Slowly circle your toes counterclockwise. Repeat 8 to 12 times. Switch feet and repeat the sequence with the other foot.

Reps: Repeat 3 times on each foot, resting for 1 minute between reps

  1. Stand behind a chair or couch while holding onto the back. Stand with your feet together (or a couple of inches apart), flat on the floor. This is your starting position.   
  2. Push through the balls of your feet and slowly raise your heels until you’re standing on just the balls of your feet. Pause at the top for 1 to 2 seconds.
  3. Slowly reverse the motion and bring your heels back to the ground to return to your starting position. Repeat 8 to 12 times.

Reps: Repeat 3 times, resting 1 minute between reps.

 

Do this workout 3 to 4 times a week