Exercises to improve your ankle stability
A sprained ankle is common, both during sports and in everyday life. After an ankle injury, the ankle may feel unstable: you may twist it more easily, feel less control, or experience pain when turning or landing. With targeted exercises, you can make the ankle stronger and more stable. This reduces the risk of new injuries and improves your balance and confidence during movement.
Below you will find a series of exercises that you can easily perform at home without any equipment. Perform the exercises calmly and in a controlled manner, and do not force any movements.
1. Lifting the toes
Stand upright and lift your toes while keeping your heels on the ground. Hold briefly and release. Repeat this movement twenty times. This strengthens the muscles at the front of the ankle and helps improve the rolling movement of the foot.
2. Lifting the heels
Stand upright, lift your heels, and stand on your toes. Then slowly lower yourself back down. Repeat this twenty times. This trains the calf muscles and the Achilles tendon, which are important for stability.
3. Turning the ankle inward
Sit down with your leg extended. Slowly turn your ankle inward (toward the other foot) and return to the neutral position. Feel the tension, but keep the movement pain-free. Repeat this ten times.
4. Turning the ankle outward
Perform the same exercise, but now turn the ankle outward. Again, focus on a calm and controlled movement. Repeat this ten times.
5. Bending toward the ground
Stand upright and bend your upper body toward the ground. Try to keep your ankle extended. This improves mobility and stretches the muscles at the back of the lower leg. Repeat this twenty times.
6. Ankle circles while standing
Stand on one leg and make small circular movements with your free foot. Make sure your supporting leg remains stable and does not tilt inward. Do this for one minute and then switch legs.
7. Knee bends while standing
Stand on one leg and slightly bend your knee, as if performing a mini squat. Keep your hips straight and your foot firmly on the ground. Repeat this twenty times. This strengthens the entire ankle and knee region.
8. Walking on your toes
Walk a short distance on your toes. This trains strength, balance, and stability at the same time. Take short steps and remain upright.
9. Perform the exercises as often as possible
Repeat variations of the above exercises as often as possible throughout the day. This helps your ankle relearn stability and allows the muscles and ligaments to gradually function better again.
Extra tip: when does an ankle brace help?
During the first weeks after a sprain or in cases of persistent instability, an ankle brace can provide extra support. A brace prevents the ankle from rolling inward again and gives you more confidence while walking or during sports.
Suitable braces for ankle instability include:
- Bauerfeind Sports Ankle Support ankle brace provides support without restricting movement, ideal for sports.
- Basko ASO ankle brace offers strong lateral stability for moderate to severe instability.
- Bauerfeind MalleoTrain S a comfortable option for mild overuse, swelling, and stiffness.
A brace is a temporary aid; always combine it with exercises to restore your own stability.
