As we age, ankle strength becomes increasingly important for maintaining balance, preventing falls, and staying active well into later life. The good news? It’s never too late to give your ankles the attention they deserve.
Here are our top expert tips to help strengthen and protect your ankles:
1. Do Simple Ankle Exercises Daily
Targeted exercises can significantly improve stability and strength. Try these:
Ankle circles: While seated or lying down, lift one foot and rotate the ankle 10 times in each direction.
Heel raises: Stand and slowly lift your heels off the ground, then lower them. Repeat 10–15 times.
Toe taps: While seated, tap your toes up and down for 30 seconds per foot to build shin and ankle strength.
2. Balance Training Is Key
Improving your balance also improves ankle strength. Stand on one leg for 30 seconds at a time (hold a chair if needed), and gradually increase the time. Balance boards or wobble cushions are excellent tools for more advanced training.
3. Stretch for Flexibility
Tight calves and Achilles tendons can limit ankle mobility. Stretch your calves regularly by leaning into a wall with one foot forward and the other back, keeping both heels on the ground.
4. Choose Supportive Footwear
Wearing shoes with good arch support, a cushioned sole, and a firm heel counter can help prevent ankle strain. Avoid high heels and overly flexible shoes as they can destabilise the joint.
5. Stay Active – But Smart
Low-impact activities like walking, swimming, tai chi, or yoga promote ankle health without overstressing the joints. If you’re recovering from an injury, seek guidance from a physiotherapist to tailor your activity.
6. Consider a Check-Up
If you’ve had ankle injuries in the past or notice persistent weakness or instability, consult a podiatrist or physiotherapist. They can assess your gait and prescribe specific exercises or supports.
Strong ankles = steady steps.
A few minutes a day can make a big difference to your stability, independence, and confidence on your feet — now and in the future.
Let your ankles support your lifestyle, not limit it.
