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12 Ways to Build Ankle Strength for Top PerformanceBy
Stana Landon
For Active.com What's in the ankle?A
physically active body must achieve a stable balance around each active joint for top performance. Ligaments connect the bones
to each other, and provide much of the joint's stability. Muscles are connected to bone by tendons, allowing for movement
at the joints.
Although the ligaments connecting the bones in the ankle are necessary for proper function, there
are several muscles that also help support the ankle during any type of activity. Building strength and proprioception, or
special awareness, in these muscles helps to prevent injury and improve performance.
Why
is it important to keep the ankle strong?When an athlete performs any movement--whether
running or jumping--the ankle and surrounding muscles are put under a great deal of stress. If the ankle musculature is strong,
the athlete can withstand greater force before an injury is sustained. In addition to decreasing ankle injuries, strengthening
lower leg muscles will help prevent chronic conditions such as shin splints and Achilles tendonitis.
ProprioceptionProprioception is the body's ability to
realize its place in space. If an athlete is moving into a position that could sprain his or her ankle, increased proprioception
can decrease the risk by alerting the athlete to the danger. Proprioception can also increase an athlete's performance.
An athlete with superior balance and awareness will be able to control his or her body more effectively. This is especially
true in sports like basketball and soccer, but valuable in all sports or training. Proprioceptive training is done with balance
exercises.
Balance Training
- Standing on one leg: Hold for 30 seconds, working up to one minute per
leg.
- Balance and catch: Standing on one leg, catch and throw a ball with a partner. Make certain
to throw the ball right, left, high, low. Perform three sets of 30.
- One leg mini squats: On one
leg do a half squat with the opposite leg out front for 10 reps, out to the side for 10 reps and behind for 10 reps. Repeat
three times.
StrengtheningThe ankle can be strengthened in several ways. The first exercise uses
thera-band for resisted range of motion. Thera-band can be purchased at a medical supply store. When performing the following
exercises, place the band around the top of the foot and curl the toes at the end of the movement to work the internal muscles
of the foot. Perform three sets of 20 in each direction. - Inversion
- Eversion
- Dorsiflexion
Plantar Flexion
The second way to strengthen
the muscles that surround the ankle is through a calf raise. Calf raises should be done both seated and standing to strengthen
both calf muscles and the Achilles tendon. Perform 3 sets of 20.
The third strengthening exercise are plyometric
workouts. Plyometric training uses jumping type movements to strengthen muscles and make them more explosive. Perform each
exercise 10 to 15 times.
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