Ankles and feet are often overlooked in strength training programs, but it’s worth making sure they’re robust enough to handle what life throws at them. A 1982 study estimated that ankles must cope with a peak force of up to 13 times your bodyweight when running.
If they’re not up to the task and things go wrong with your ankles, you can’t even take pain-free walking for granted, let alone running or any other kind of activity.
Dr Tom Walters, orthopedic physical therapist, certified strength and conditioning specialist and author of the Rehab Science series of books, is about to publish a new book dedicated to looking after your ankles and feet.
Article continues belowHe’s shared a 15-minute resistance band workout from the book, which will help you keep your ankle joints and muscles in good working order, and reduce your risk of injury.
“This type of routine can be useful for improving ankle strength, restoring control after injury, and building resilience for walking, running and balance-based activities,” he says.
“This routine includes four foundational ankle strengthening exercises using a resistance band: plantarflexion, dorsiflexion, inversion and eversion. Together, these movements target the major muscle groups that control ankle stability and foot motion.”
All you need is a long resistance band for the four exercises. Walters warns against rushing through the exercises. “The goal is smooth, controlled movement rather than speed,” he says. “The resistance should feel challenging but not painful.”
Resistance band ankle workout
1. Banded plantarflexion
Sets: 2-3 Reps: 10-15 each side
- Sit with your legs extended in front of you.
- Wrap a resistance band around the ball of one foot and hold both ends.
- Pull the band to create tension in it while your foot is flexed.
- Extend your ankle into plantarflexion, pointing your toes away from you.
- Slowly return to the start position.
- Do all your reps on one side, then swap sides.
Trainer tip: Make sure there is no more than mild discomfort throughout the move.
2. Banded dorsiflexion
Sets: 2-3 Reps: 10-15 each side
- Attach a resistance band to a sturdy anchor point and loop the other end around your foot, just below your toes.
- Move away from the anchor point until there is tension in the band and your leg is extended.
- Flex your ankle as far as you can into dorsiflexion, pointing your toes toward you.
- Slowly return to the start position.
- Do all your reps on one side, then swap sides.
Trainer tip: Move with control when pointing your toes down to resist momentum from the band.
3. Banded inversion
Sets: 2-3 Reps: 10-15 each side
- Attach a resistance band to a sturdy anchor point.
- Sit right-side on to the anchor point and loop the other end of the band around the ball of your right foot.
- Move away from the anchor point until there is tension in the band and your leg is extended.
- Use your ankle to move your foot inward (inversion), to the left, while keeping the rest of your leg stable and your kneecap pointing up.
- Return to the starting position.
- Do all your reps on one side, then swap sides.
Trainer tip: Move slowly and with control to avoid your foot bouncing back to the start position.
4. Banded eversion
Sets: 2-3 Reps: 10-15 each side
- Attach a resistance band to a sturdy anchor point.
- Sit left-side on to the anchor point and loop the other end of the band around the ball of your right foot.
- Move away from the anchor point until there is tension in the band and your leg is extended.
- Start with your foot turned in (inversion), then use your ankle to move your foot ourt (eversion), to the right, while keeping the rest of your leg stable and your kneecap pointing up.
- Return to the start position.
- Do all your reps on one side, then swap sides.
Trainer tip: Move slowly and with control to avoid your foot bouncing back to the start position.
The benefits of this ankle-strengthening routine
"These four movements strengthen the muscles that help control ankle motion in every direction," Walters explains. "This is important not only after injury but also for long-term joint stability."
Even if you already do lower-body workouts, it's probably worth dedicating some extra attention to the ankles. "Many people focus only on general leg strength, but the ankle has smaller stabilizing muscles that often need direct training, especially after sprains or periods of inactivity," Walters explains.
"Resistance band exercises are effective because they allow gradual loading without excessive joint stress, making them appropriate for both early rehabilitation and maintenance work," he concludes.
Do this workout a couple of times a week to build strength in your ankles and reduce your risk of aches and pains.
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