Often overlooked until injury strikes, the ankles play a vital role in everyday movement, acting as the body’s primary shock absorbers and helping with balance, standing, walking, and running.
According to Genevieve Tawiah, a performance physiotherapist who has worked on productions including Strictly Come Dancing, ankle injuries are among the most common musculoskeletal problems people experience.
Health data indicates that ankle injuries account for approximately 5% of Accident and Emergency (A&E) visits in the UK, highlighting how frequently they occur.
Building Stronger Ankles Starts with Awareness
Tawiah says one of the most important factors in ankle health is developing what she calls “brain-to-body awareness.”
This means being able to sense the position and movement of your feet and ankles without constantly looking at them.
“It’s about sending information from the brain down to our foot and ankle to ground us and build a good foundation for any exercise training that follows,” Tawiah explained.
She notes that healthy ankles are essential for:
- Maintaining balance
- Supporting body weight
- Absorbing impact
- Transferring force during movement
- Reducing the risk of falls and injuries
Exercises to Improve Ankle Strength and Stability
Experts recommend incorporating simple strength and balance exercises into regular fitness routines to improve ankle function and injury resilience.
Heel Raises
Stand beside a sturdy wall, chair, or support.
- Slowly lift your heels off the ground.
- Rise onto your toes.
- Lower yourself back down in a controlled manner.
- Keep ankles stable and avoid rolling outward.
This exercise helps strengthen the calf muscles and ankle stabilisers.
Balance Training
Practice walking with one foot directly in front of the other, similar to a gymnast walking on a balance beam.
- Move slowly and with control.
- Focus on maintaining balance and foot alignment.
Balance exercises improve coordination and ankle stability.
Control and Stability Drills
Activities such as:
- Rising from a seated position to standing
- Single-leg standing exercises
- Stepping up and down stairs
can help improve ankle control, mobility, and functional strength.
Why Prevention Matters
Physiotherapists say maintaining ankle strength becomes increasingly important with age, as balance and joint stability can decline over time.
Regular strength and balance training can help reduce the risk of sprains, improve sporting performance, and support everyday mobility.
Experts recommend gradually increasing difficulty levels and performing exercises consistently to build long-term ankle resilience and overall lower-body stability.
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