Fresh Start 2 Fitness- Ankle Strengthening Routine

Student athletes are getting prepared for the upcoming season but because it’s summer many will be working out and playing without the supervision of a trainer or coach. Intermountain TOSH certified athletic trainer Erin McFarlane says some of the most common injuries she sees with athletes has to do with the ankle. McFarlane suggests doing the following exercises to a few times a week to strengthen your ankle.

1) Heal Raises:

• Set feet hip width apart and slowing raise heel up and stand on toes several seconds and slowly come back down.
• Doing this on an elevated service like a bottom stair can help stretch the calf muscle.
• To make it more difficult a person can also stand on one leg and do heal raises which also improves balance.
• Do about 4 sets of 10.

2) Y-Balance:

• Standing on one foot a person is going to reach one foot forward and tap there toe down in front of them.
• Then they are going to take the same leg and touch their toe as far back as they can to the left of them at an angle and then tap the toe back and to the right of them.
• Essentially making a “Y” with their leg movement.
• Do 3 sets of 10.

3) Single Leg Balance:

• While standing on one leg and keeping your hips facing forward extend your leg back and tip your upper body parallel to the ground.
• While in control slowly bring that leg back down to the ground before doing it again.
• This balance exercise helps strengthen stabilizer muscles and prevent injuries.
• Do 6-8 times per leg for about 4 sets.