DOLCE DIET LIFESTYLE:
Ankle Building Exercises
by Samantha Coogan, MS, RDN, LD
Here are some moves that can help strengthen your ankles, prevent injury and allow for better stabilization in your other movements.
1. Walk on the Balls of Your Feet
• Helps improve the arch of your foot and strengthens calf muscles.
• Start on the balls of your feet, lifting your heels off the ground
• Walk forward and backward, keeping the rest of your body tall.
2. Duck Walk
• Start by crouching down as low as you can into an air squat.
• Now start walking in this squat position, one step at a time (usually easiest to get moving by pushing your knee out to the side).
• Try to keep your heel on the ground if you have some flexibility. Otherwise, to start, you may wind up on the balls of your feet.
3. “Sissy” Squat
• Start with using a support, such as, the side of squat rack, with both hands wrapped around it
You can do this two ways:
• Start on the balls of your feet and squat down and hold for 5 seconds, then stand back up.
OR
• Squat down with feet flat, and at the bottom of the squat, come up onto the balls of your feet, hold for 5 seconds, then stand back up.
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