Do you find exercises that involve standing on one leg a bit of a challenge? Ever toppled over in a yoga class? If, like me, you sometimes find yourself struggling more with ankle wobble than with the exercise itself, then you could probably do with strengthening your ankles and feet.
My ankles have always been a weak point. I’m prone to ankle sprains and a couple of years ago I had to have surgery to repair a ligament. Even if your ankles are in better shape than mine, it's important to keep them strong, especially if you're a runner, walker or play any sport that involves being on your feet, such as tennis, soccer or golf.
"Your feet and ankles are your foundation," writes Lena Starzynska of Starlike Movement, an online Pilates-based fitness program, in a recent Instagram Reel. "Looking after your foundation affects how you move and experience each day."
I came across Starzynska’s simple three-move ankle workout on Instagram and it's short enough to fit into the busiest of days.
Starzynska emphasizes how important it is to strengthen the feet and ankles. "I add some foot strength into almost all my full-length classes, especially those involving weights because of how much our ankle joint affects the knee and hip," she writes. She also has a full Feet + Ankles class series on Starlike Movement, which she says is "for runners, those working long standing shifts and anyone looking to look after their feet."
How to do this ankle-strengthening routine
Starzynska doesn't specify how many reps to do for each exercise, but aiming for 30 seconds for each one is a good place to start. Don't forget to swap legs and do the other side for the first two movements. Embrace any wobbles as they're a sign your muscles are working hard. "A good wobble is part of the process," writes Starzynska.
The three movements in the video are:
1. Bridge heel raise
From a bridge position with one leg raised, push down with the ball of your supporting foot to bring your heel up. "This is for better stability," writes Starzynska. You'll be strengthening the muscles all around your ankle and foot.
2. Single-leg lift
Stand on one leg and lean forward into a T shape to challenge the stabilizing muscles. This move aims "to improve your balance" according to Starzynska. "Hold the wall, wobble as much as needed," she writes.
3. Two-footed hopping
Jump with both feet at once, making sure you're pressing down through your feet and ankles, pointing your toes while airborne and landing softly. This will develop your "coordination and explosive power," writes Starzynska.
