Body Focus: Exercise and Movements for Stronger Ankles

Did you know ankle pain affects roughly 9%–15% of adults at any given time? And ankle sprains are among the most common injuries. Over a million U.S. emergency-department visits each year, with up to 40% of people developing lingering pain or instability without proper rehab. Whether it’s a misstep on an uneven sidewalk, a weekend pickup game, or simply miles on your feet, ankle issues can make everyday things - stairs, longer walks, even standing balance, feel harder than they should. The good news: targeted training works. In our upcoming newsletter video mini-series, we’ll share quick, evidence-based routines to improve balance/proprioception, calf and peroneal strength, ankle mobility (dorsiflexion), and return-to-run progressions, plus simple, at-home exercises to build stronger, more resilient ankles.

Taking care of your ankles is vital for maintaining mobility and quality of life. The key to preventing and alleviating ankle pain lies in strengthening the muscles that support your ankle joint and improving your movement patterns. In this post, we’ll share some effective exercises and strategies to help you build stronger, more resilient ankles, so you can move with confidence and ease.

As you work through these exercises, remember to listen to your body. Start slowly, progress at your own pace, and gradually increase the intensity and duration as you gain strength and flexibility. At Pillar Performance, we offer three levels of exercise to guide you through your journey: Build Back Strength, Reach Beyond Recover, and Maximize Potential. By incorporating these exercises into your routine, you can strengthen the muscles surrounding your ankle, enhance your stability, and reduce discomfort.

Here's to happier and healthier ankles!

**Disclaimer: The content shared here is for informational purposes only and should not be considered as medical advice. Perform exercises at your own risk and stop if you experience any discomfort or pain. If you are experiencing acute symptoms and new onset pain, reach out to a professional for more specific recommendations based on your symptoms**

BUILD BACK STRENGTH

These exercises are recommended if you are post-surgery, recovering from an ankle injury or suffering from more acute ankle pain and discomfort, for example weight bearing activities.

REACH BEYOND RECOVERY

These exercises are recommended if you have moved past the initial phase of recovery and are more capable (and cleared by your MD) to begin a more comprehensive strengthening program. You will continue to build strength, avoid re-injury and begin to break the cycle of lingering ankle pain.

MAXIMIZE POTENTIAL

These exercises are recommended if you want to take your ankles to the maximum level of strength and stability including return to sports, heavier lower body resistance training, and a pain-free quality of life.