5 Exercises To Strengthen Your Ankles
Whether simply walking or working out, there’s no denying that our ankles feel a lot of pressure throughout the day. So one of the most important things you can do is strengthen them and increase their flexibility through targetted exercises. Fortunately, ankle exercises can be easily incorporated into your weekly routine. Try the following 5 exercises to strengthen your ankles to improve your kickboxing game and move with a little more ease through your day-to-day life.
Single Leg Squats
Stand with your feet hip width apart and raise your left foot, so it’s hovering off the ground. Bend into a half squat on your right leg while your left leg moves out in front of your body. Move back to standing and repeat this motion ten times. Still, on your right leg, bend into a squat again but this time move your left leg out to the side. Repeat ten times. Move into a squat on the right leg one more time, as the left leg moves behind your body as you half-squat. Repeat ten times. Then switch to standing on your left leg with your right leg hovering and repeat the same 3-step sequence on your left leg.
Sit on a chair with your feet planted on the ground then extend your right leg in front of you with your knee straight. Move your right foot in a circular motion clockwise for 10-20 reps. Lower your leg and rest it for five-seconds, then raise it up again and repeat the circular motion counter clockwise for 10-20 reps. Repeat 3 times. Perform the same sequence 3 times on the left foot.
Stand on a mat with your feet hip-width apart, hop your right leg toward the far end of the mat and lower into a lunge, then jump your right leg back as your left leg comes forward to the end of the mat and you lower into a lunge again. Alternate between the right and left leg leading consistently for 30-60 seconds. If you experience any pain in the knees, discontinue the exercise. If you have any questions about this motion, the next time you are at a Big Hit class ask one of the coaches to demonstrate.
Standing Squat Jumps
Stand with your feet just wider than your shoulders, lower into a squat position and immediately jump back up landing softly back on your feet in an upright position. Make sure to keep your chest up during the squat and jump. Do 20 reps, 3 times with breaks in between reps.
Stand with your feet hip-width apart, raise your heels off the floor until you are standing on your toes, hold and release your feet back down to the floor. Do 15 reps, 3 times. As you get stronger, you can try holding weights as you do this.