The 10 Best Exercises For Ankle Strength & Stability

Your ankles are the foundation of many athletic movements, and keeping them strong and stable is key to your overall performance. 

Whether you’re running, jumping, or simply moving in different directions, strong ankles help you maintain balance and avoid injuries. (1)

Unfortunately, ankle instability is a common issue in sports medicine that many athletes face, leading to frequent sprains, chronic pain, and even long-term weakness.

The good news is that targeted exercises can not only help you prevent these problems but also rehabilitate an ankle injury if you’ve already experienced one.

As a physical therapist with extensive experience treating ankle injuries in my clinical practice, I’ve seen firsthand how a well-structured exercise program can make all the difference in your recovery and ongoing performance.

This article will reveal my top 10 exercises for ankle strength that I frequently use for my clients and myself inside my 1:1 Pain-Free Performance program.

So that you can use them as a starting point and incorporate them into your training and bulletproof your ankles.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice or as a way to treat a medical condition. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. 

The Top 10 Exercises For Ankle Strength

The following exercises target various muscles around your ankle, improving both strength and stability to enhance your overall performance and reduce injury risk.

1. Ankle Band 4-Way

• How to perform: Attach a resistance band or rubber tubing to a sturdy anchor and loop it around your foot. You’ll perform ankle movements in four directions: dorsiflexion (pulling your toes upward), plantarflexion (pointing your toes downward), eversion (moving your foot outward), and inversion (moving your foot inward). Complete 10-12 reps in each direction.
• Benefit: Strengthens the muscles around your ankle, enhancing your stability and mobility.

2. Heel Raise (Calf Raise)

• How to perform: Stand with your feet hip-width apart. Raise your heels off the ground, onto your toes, or the ball of your foot. Hold for 1-2 seconds, then slowly lower back down. Repeat 12-15 times.
• Benefit: Builds strength in your calves and Achilles tendon, supporting your ankle stability.

3. Toe Raise

• How to perform: Stand with your feet flat on the ground. Lift your toes off the floor while keeping your heels planted. Hold for 1-2 seconds, then lower slowly. Perform 10-15 reps.
• Benefit: Strengthens the anterior muscles of your foot and shin, aiding your ankle control and foot support.

4. Single Leg Balance

• How to perform: Stand on one leg with a slight bend in your knee. Hold this position for 20-30 seconds. You can make it more challenging by standing on an unstable surface or by closing your eyes. Switch legs and repeat.
• Benefit: Enhances your ankle stability and proprioception, improving your balance and reducing injury risk.

5. Y-Balance

• How to perform: Stand on one leg while reaching the other leg in three directions (forward, back, and to the side) in a Y-shape pattern. Maintain your balance as you reach each position, then return to the center. Repeat 10-12 times per leg.
• Benefit: Improves your dynamic balance and ankle strength by challenging your stability in multiple planes.

6. Banded Arch Doming

• How to perform: Attach a resistance band around your foot and secure it to an anchor. While standing, gently lift the arch of your foot, pressing your toes into the ground while pulling your heel back slightly. Hold for 2-3 seconds and repeat 10-12 times.
• Benefit: Strengthens your foot’s arch and improves the stability of your ankle.

7. Single-Leg Romanian Deadlift

• How to perform: Stand on one leg with a slight bend in your knee. Hinge forward at the hips while extending your opposite leg behind you, keeping your back straight. Lower until your torso is parallel to the ground, then return to standing. Perform 8-10 reps per leg.
• Benefit: Strengthens your hamstrings, glutes, and stabilizer muscles around your ankle, improving your balance and stability.

8. Split Squat

• How to perform: Stand in a staggered stance with one foot forward and the other behind. Lower your back knee toward the ground, bending both knees to 90 degrees. Push through your front foot to return to standing. Perform 10-12 reps per leg.
• Benefit: Builds lower-body strength while promoting your ankle stability in the front foot.

9. Box Step Up

• How to perform: Stand in front of a box or step. Place one foot on the box and push through your heel to lift your body up. Step down carefully with control and repeat 10-12 reps per leg.
• Benefit: Strengthens your ankle and lower leg muscles, promoting your stability and functional strength.

10. Heel Tap Off Box

• How to perform: Stand on a box or short step with one foot hanging off the edge. Slowly lower your hanging heel toward the ground, keeping your balance on the standing leg. Lightly tap your heel to the ground, then return to the starting position. Perform 10-12 reps per side.
• Benefit: This is a great exercise for improving ankle control and strengthening your lower leg muscles, focusing on eccentric control.

The Importance of Ankle Strength and Stability

Your ankle strength and stability are essential for boosting your athletic abilities and keeping you safe from injuries. 

When your ankles are strong, they provide the support you need for activities like sprinting, cutting, jumping, and walking on an uneven surface, allowing you to move confidently and powerfully.

On the other hand, weak ankles or chronic ankle instability can leave you vulnerable to frequent sprains, strains, and other injuries that can sideline you from your training. (1)

Beyond the risk of a sprained ankle or worse, unstable ankles can also reduce your overall functional performance. This can mean slower times, decreased agility, and less control of your movements. 

Focusing on ankle strength and stability in your training routine will help you stay injury-free and perform at your best in any sport or activity you pursue.

Balance and Strength Training

Research shows that incorporating both balance and strength training yields comprehensive benefits for athletes and individuals alike. (2)

Strength training alone builds muscle power and endurance, while balance training enhances proprioception, stability, and injury prevention. 

When combined, these modalities can improve functional performance and reduce the likelihood of injuries, particularly in the lower body.

Studies indicate that balance exercises and proprioceptive training stimulate smaller stabilizing muscles around the joints, such as those in the ankle and knee, which aren’t typically targeted through traditional strength training. 

For example, in sports that require quick directional changes or unstable surfaces, improving balance can significantly enhance agility and coordination. 

On the other hand, strength training enhances the capacity of larger muscles, like the quadriceps and hamstrings, to generate force, which is crucial for performance in most sports and daily activities.

By combining balance exercises (such as single-leg stands or unstable surface training) with strength movements (like squats, single leg deadlifts and lunges), you can develop a more resilient musculoskeletal system. (2)

Research also shows this combination to be particularly effective in rehabilitation settings, promoting faster recovery and minimizing the risk of re-injury, especially in athletes returning from lower limb injuries.

Sport-Specific Drills

As rehabilitation progresses, incorporating sport-specific drills becomes increasingly important to ensure an athlete’s readiness to return to their sport. (1) Research highlights the value of gradually transitioning from general movement patterns to those that mimic the demands of the sport, helping athletes regain confidence in their abilities and reduce injury risk upon return.

Sport-specific drills are critical for refining movements that athletes frequently use in competition, such as cutting, pivoting, and jumping. 

For example, a basketball player recovering from an ankle sprain might start with basic balance and strength exercises before progressing to more dynamic drills like lateral cuts and jumps, which closely mirror game situations.

These drills not only improve functional strength and coordination but also recondition the athlete’s neuromuscular system.

 By practicing movements that they will encounter in real play, athletes regain proprioception and ensure their body can handle the mechanical demands of their sport. 

This approach is essential for a safe, efficient return to competition, as it bridges the gap between rehabilitation and peak performance.

Key Points for Effective Training

Exercise Frequency

To see significant improvements in ankle strength, stability, and injury prevention, aim to perform targeted exercises 3 times per week for a minimum of 6 weeks. Consistency is crucial for building strength and improving proprioception. (3)

Progression

Gradually increase both the resistance and movement complexity as your strength improves. (3)

Start with simple exercises like static balance drills or bodyweight movements, and progress to more challenging tasks such as unstable surface training or dynamic single-leg exercises. 

This ensures continued adaptation and reduces the risk of plateaus.

Combining Strength and Balance

It’s essential to include both strength training and balance/proprioceptive exercises in your routine. (2)

Strength exercises build muscle and support joint stability, while balance work enhances coordination, joint control, and overall injury resilience. 

This combination leads to comprehensive benefits and better functional performance in sports and daily activities.

Anatomy of the Ankle Joint

Understanding the anatomy of the ankle joint is crucial for appreciating its role in movement and the potential for injury. 

The ankle is a complex structure composed of bones, muscles, ligaments, and tendons, all working together to provide stability, mobility, and muscle strength.

Bones

The ankle joint primarily consists of three bones:

1. Tibia: The larger of the two bones in the lower leg, the tibia bears most of your body’s weight. It forms the medial (inner) side of the ankle joint.
   
2. Fibula: The fibula is a thinner bone located on the lateral (outer) side of the leg. It provides additional stability to the ankle and serves as an attachment point for several muscles.
   
3. Talus: This small bone sits between the tibia and fibula, forming the main connection to the foot. It plays an important role in transferring weight and facilitating movement between the foot and the leg.

Muscles

Several key muscles contribute to ankle movement and stability:

1. Calf Muscles (Gastrocnemius and Soleus):
   • Gastrocnemius: This large muscle runs from the back of the knee to the heel via the Achilles tendon. It is primarily responsible for plantarflexion (pointing the toes down) and plays a crucial role in activities like running and jumping.
     
   • Soleus: Located underneath the gastrocnemius, the soleus also contributes to plantarflexion but is more engaged during steady activities like walking.
     
   • Posterior Tibialis: Situated deep within the calf, the posterior tibialis plays a crucial role in both plantarflexion and inversion of the foot, particularly during dynamic movements and activities that require stability and support for the medial arch.
     
2. Anterior Compartment Muscles:
   • Tibialis Anterior: This muscle is crucial for dorsiflexion (lifting the toes upward) and helps in maintaining balance during walking.
   • Extensor Digitorum Longus: Responsible for extending the toes and assisting with dorsiflexion.
   • Extensor Hallucis Longus: Specifically extends the big toe and aids in dorsiflexion.
     
3. Lateral Compartment Muscles:
   • Peroneus Longus and Peroneus Brevis: These peroneal muscles are essential for eversion (turning the sole of the foot outward) and help stabilize the ankle during lateral movements.

Ligaments

The ankle joint is stabilized by several key ligaments, which connect bones to other bones:

1. Lateral Ligaments: Located on the outer side of the ankle, these include:
   • Anterior Talofibular Ligament (ATFL): This ligament is commonly injured in ankle sprains and connects the fibula to the talus.
     
   • Calcaneofibular Ligament (CFL): Provides additional support and stability to the ankle during inversion.
     
   • Posterior Talofibular Ligament (PTFL): The strongest of the lateral ligaments, it helps stabilize the joint during extreme movements.
     
2. Medial Ligaments (Deltoid Ligament): This complex structure on the inner ankle consists of several ligaments that provide support against excessive eversion and help maintain the integrity of the joint.

Wrapping Up On Exercises For Ankle Strength

Ankle strength and stability are essential for preventing injuries and enhancing overall performance, whether you’re an athlete or simply looking to move better in daily life.

By incorporating these ankle exercises into your routine, you’ll build a solid foundation that supports your entire body and helps reduce the risk of ankle sprains and other related issues.

If you’re struggling with ankle pain or want to ensure you’re training pain-free, I invite you to book a free consultation for my 1:1 Pain-Free Performance Program. 

Together, we can create a personalized plan to fix your ankle pain and help you achieve your fitness goals without discomfort. Click the link to schedule your consultation today!

References: 

1. Ha, S. Y., Han, J. H., & Sung, Y. H. (2018). Effects of ankle strengthening exercise program on an unstable supporting surface on proprioception and balance in adults with functional ankle instability. Journal of exercise rehabilitation, 14(2), 301–305. https://doi.org/10.12965/jer.1836082.041 

2. Mattacola, C. G., & Dwyer, M. K. (2002). Rehabilitation of the Ankle After Acute Sprain or Chronic Instability. Journal of athletic training, 37(4), 413–429. https://pubmed.ncbi.nlm.nih.gov/12937563/

3. Smith, B. I., Docherty, C. L., Simon, J., Klossner, J., & Schrader, J. (2012). Ankle strength and force sense after a progressive, 6-week strength-training program in people with functional ankle instability. Journal of athletic training, 47(3), 282–288. https://doi.org/10.4085/1062-6050-47.3.06