Ankle instability develops when the ligaments that support the joint are stretched or weakened, most often after one or more sprains. The most reliable way to prevent it is a consistent routine of strength, balance, and mobility exercises performed three to four times a week. Below are 10 exercises our podiatrists recommend to build the stability that keeps you active and injury-free.
Your ankles carry your full body weight through every step, hike, and workout, so it doesn't take much — a misstep on uneven ground, an awkward landing, a rolled ankle on the trail — to stretch the supporting ligaments beyond their limit. Once that happens, many people develop chronic lateral ankle instability, a nagging sense that the joint could give way again. The exercises below target the muscles and proprioception (your body's sense of joint position) that keep the ankle steady, whether you are recovering from a sprain or simply want to sprain-proof an active lifestyle.
Warm up before you strengthen
Cold, stiff tissue is more prone to injury, so spend a few minutes warming up before jumping into strength work. Gentle ankle circles, heel walks, and toe raises increase blood flow and mobility through the joint and are a good way to check in on how the ankle feels that day.
10 exercises to strengthen your ankles
1. Single-leg balance holds
Stand on one foot for 20–30 seconds, keeping your knee soft and your core engaged. This is one of the simplest and most effective ways to train the small stabilizer muscles around the ankle. Progress by closing your eyes or standing on a pillow once it feels easy.
2. Heel-to-toe walks
Walk in a straight line placing the heel of one foot directly in front of the toes of the other. This tandem-stance pattern challenges balance and coordination in a way that mimics real-world uneven footing.
3. Bosu ball squats
Standing on a Bosu ball or other unstable surface while performing a shallow squat forces the ankle to make constant small corrections, building strength and reaction time together.
4. Resistance band ankle flexions
Loop a resistance band around the ball of your foot and move your foot up, down, in, and out against the resistance. This directly strengthens the muscles that control each direction of ankle movement — the same muscles that get overstretched in a sprain.
5. Dumbbell calf raises
Rise onto your toes while holding light dumbbells, then lower slowly. Strong calf muscles support the Achilles tendon and help absorb impact through the ankle during walking and running.
6. Lateral hops
Hop side to side over a line or small object, landing softly on the balls of your feet. This trains the ankle to control quick, side-to-side loading — the same motion that causes most sprains — in a controlled setting.
7. Box jumps
For those who are already active and pain-free, jumping onto and stepping down from a low, stable box builds landing control and lower-leg power. Start low and focus on a quiet, controlled landing rather than height.
8. Balance board training
A wobble or balance board is one of the most effective tools for retraining proprioception after a sprain. Start by holding onto something stable and progress to freestanding balance as control improves.
9. Ankle pumps
Simply pointing and flexing your foot up and down keeps the joint mobile and is especially useful early in recovery from an injury, when more demanding exercises aren't yet appropriate.
10. Toe walks
Walking on your toes for short distances strengthens the calf and the muscles that support the arch, complementing the balance work above.
How often should you do ankle-strengthening exercises?
Aim for three to four sessions a week, giving your muscles a day to recover in between. Consistency matters more than intensity — a short routine done regularly builds more lasting stability than an occasional hard session. If you are rehabbing after a sprain, start with the gentler exercises (ankle pumps, single-leg holds) and add the more dynamic ones (lateral hops, box jumps) only once you can balance comfortably without pain.
When exercise isn't enough
If your ankle keeps giving way despite a consistent strengthening routine, or if you notice ongoing swelling, pain, or a feeling of looseness in the joint, it's worth having it evaluated. Repeated sprains can stretch the ligaments to the point that they no longer heal back to a stable length, a condition called chronic lateral ankle instability that sometimes needs bracing, physical therapy, or in select cases surgical repair. Supportive footwear and, for some patients, custom orthotics can also help correct the alignment issues that put extra strain on the ankle. If you're recovering from a recent fracture or significant sprain, our recovery guidance can help you know what to expect at each stage.
See a podiatrist if you've had more than one or two ankle sprains, if an old injury still feels unstable, or if you have pain that limits your activity. You can request an appointment at our Farmington or South Ogden office to have your ankle evaluated.
Medically reviewed by the physicians at Wasatch Foot & Ankle Institute. Our board-certified, fellowship-trained podiatrists provide foot and ankle care in Farmington and South Ogden, Utah. This article is for general education and is not a substitute for an in-person evaluation.