Struggling with Weak Ankles? Here's How to Strengthen Them Safely
Do your ankles feel wobbly, roll easily or give way unexpectedly?
Whether it’s from an old injury, poor balance or just years of not paying them much attention - weak ankles are more common than you might think.
The good news? You can absolutely improve them.
At Body Zest, we often help people rebuild ankle strength so they feel more stable, more confident, and less prone to sprains or stumbles.
Here’s how to get started.
Why Ankles Become Weak in the First Place
Your ankles are more than just joints. They’re dynamic, load-bearing structures that support every step you take.
But when they’re not strong or stable, problems can creep in.
Common reasons for weak ankles include:
Previous sprains or injuries
Lack of strength or stability in surrounding muscles
Poor balance or coordination
Flat feet or poor footwear
Reduced joint mobility or control
Weak ankles can lead to aches, instability, poor movement habits, and even problems higher up, like knee, hip or lower back pain.
Signs Your Ankles Might Need Strengthening
🔁 Rolling your ankle easily
🧍 Feeling unsteady on uneven ground
🦶 Sore or tired feet after standing or walking
🏃♂️ Wobbly balance during exercise
👣 Avoiding barefoot movement due to discomfort
If any of these sound familiar, your ankles could benefit from some focused attention.
5 Simple Exercises to Strengthen Your Ankles
Start slow. You don’t need gym equipment or a full workout. These gentle exercises can be done at home, in socks or bare feet.
1. Ankle Circles
Sit or stand and slowly rotate your ankles in both directions.
Helps: joint mobility and control
2. Heel-to-Toe Walks
Walk in a straight line, placing your heel directly in front of your toes with each step.
Helps: balance and stability
3. Calf Raises
Stand tall, lift up onto the balls of your feet, then lower with control.
Helps: strengthen calves and stabilising muscles
4. Single Leg Balance
Stand on one leg for 30 seconds, then switch. Progress with eyes closed or by moving your arms.
Helps: ankle proprioception and balance
5. Resistance Band Foot Flexes
Use a resistance band around your foot and gently flex/point.
Helps: build strength in the small supporting muscles
Extra Tips for Stronger Ankles
✅ Go barefoot more often at home (when safe)
✅ Avoid overly cushioned shoes for everyday wear
✅ Incorporate balance work into your routine
✅ Don’t ignore ankle niggles - early support prevents long-term issues
✅ Work on hip and core strength too (it all connects!)
When to Seek Extra Help
If you’ve had a history of ankle injuries, ongoing pain, or you feel like your ankles just won’t improve, it may be time for professional support.
Osteopathy and sports therapy can help by:
Identifying what’s really holding you back
Improving joint mobility and alignment
Releasing tight muscles and fascia
Giving you tailored strength and rehab strategies
Final Thoughts
Strong ankles don’t just help you avoid injury, they improve your posture, balance and the way you move every single day.
The best part? You don’t need to do anything extreme. Just a few minutes a day of the right exercises can make a real difference.
Your ankles carry you through life, so it’s worth giving them some love.
Need expert help with your ankles? Book here to see one of our osteopaths.