Frequently Stumbling or Spraining Your Ankle? Here Are 3 Exercises to Strengthen Your Ankles
Do you frequently stumble, twist your ankle, or experience repeated sprains within a short period?
This may be a sign of chronic ankle instability (CAI)—a condition where the ankle feels wobbly or unstable following a previous injury.
According to Angelita Balowahani, S.Tr.Kes, a physiotherapist at Etnaprana Wellness Clinic, muscle-strengthening and balance exercises can help improve ankle stability.
This aligns with clinical guidelines by Martin et al. (2021), published in the *Journal of Orthopaedic and Sports Physical Therapy*, which recommend neuromuscular and proprioceptive exercises as part of the management for chronic ankle instability.
Here are three simple exercises you can try at home, adjusted to your own ability level.
1. Ankle Eversion Exercise
Sit on a chair, keeping your hips and knees stable. Move your ankle outward without moving your knee or leg. Hold this position for 15 seconds, then return to a neutral position. Repeat 3–5 times for each ankle.
This exercise helps activate the muscles responsible for controlling ankle movement. Strengthening these muscles is a key component of rehabilitation, aimed at improving joint control and stability.
2. Single-Leg Balance
Stand on one leg and maintain your balance for 15–20 seconds. Repeat 3–5 times on each side. For safety, perform this near a wall or a sturdy chair that you can hold onto for support.
This exercise trains proprioception—the body’s ability to sense the position and movement of its joints.
The benefits of balance training are also supported by Guo et al. (2024) in the journal Systematic Reviews, which found that such exercises can improve function and balance capabilities in individuals with chronic ankle instability.
3. Heel Raises
Stand upright while holding onto a stable surface. Lift your heels until you are balancing on your toes, then hold this position for 15–20 seconds, if possible. Slowly lower your heels and repeat the movement 3–5 times.
This exercise helps strengthen the calf muscles, which play a key role in ankle movement and stability. Strengthening exercises can be incorporated into a rehabilitation program alongside balance training, tailored to the patient's specific condition.
When Should You Seek Physiotherapy?
Recurrent ankle sprains should not be dismissed as a trivial matter. If your ankle frequently feels unstable, causes persistent pain, or interferes with your daily activities, a professional assessment is necessary to identify the underlying cause.
A systematic review by Milton, Wee, and Harvie (2026), published in *Physiotherapy Research International*, highlights the role of structured balance training in the rehabilitation of chronic ankle instability. However, the type and intensity of the exercises must be adapted to each individual's capabilities and condition.
Etnaprana Wellness Clinic offers physiotherapy services to evaluate movement function and develop exercise programs tailored to each patient's needs. With the guidance of a physiotherapist, rehabilitation can be more focused, supporting recovery and reducing the risk of recurring injuries.
Do not ignore persistent, recurring ankle sprains. Consult with the physiotherapy team at Etnaprana Wellness Clinic to receive a proper evaluation and appropriate care for your ankle.