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Fresh Start to Fitness: Resistance Band Exercises to Help Strengthen Your Ankles

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Fresh Start 2 Fitness - Resistance Band Exercises

The ankles are an often neglected body part that most people don't think about training, says Jeffrey Beck, Intermountain Medical Center Heart Institute. The fact of the matter is however, weak ankles can lead to sprains and inhibit the function of other joints throughout the lower body. Beck recommends that you complete the following ankle strengthening routine twice per week to keep them healthy and stave off injury:

1) Inversion Movement: Sit on the floor with your right leg crossed over your left. Hold both ends of a resistance band and loop the band around the inside of your left foot. Press your other foot against the band. Keeping your legs crossed, slowly push your left foot against the band so that foot moves away from your other foot. Return to starting position. Do 12 reps and then switch sides. Complete 3 sets of 12 reps per foot.

2) Eversion Movement: Sit on the floor with your legs straight. Hold both ends of resistance band and loop the band around the outside of your left foot. Press your other foot against the band. Keeping your leg straight, slowly push your left foot outward against the band and away from your other foot without letting your leg rotate. Return to starting position. Do 12 reps and then switch sides. Complete 3 sets of 12 reps per foot.

3) Abduction Movement: Sit on the floor with your legs straight. Hold both ends of resistance band and loop it around the outside of your left foot. Press your other foot against the band. Keeping both legs straight, raise your right leg slightly off the ground and press outward at least six inches. Return to starting position. Do 12 reps and then switch sides. Complete 3 sets of 12 reps per leg.

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