Banded Ankle Workout for Strength and Stability
By Madison Bennett
BSc Sport & Exercise & MSc Physiotherapy
Strong ankles support performance, balance, and injury prevention. This simple banded routine targets ankle mobility, strength, and control through all key movement patterns.
Instructions
Step 1
Forward Lunges (Ankle & Calf Mobility) - Start with forward lunges to stretch the calf muscle and mobilise the ankle joint in a unilateral position. Allow the knee to travel over the toes while keeping the heel down and the knee aligned with the foot. For progression: hold a dumbbell to increase load through the ankle while maintaining proper knee-to-toe alignment.
Step 2
Banded Dorsiflexion & Plantarflexion - Place a resistance band around the toes. Point the foot away from the body (plantarflexion). Pull the foot back toward the body (dorsiflexion). Move slowly and with control in both directions.
Step 3
Banded Inversion & Eversion - Reposition the band 90 degrees to the side of the foot to target the medial and lateral ankle muscles. Move the foot inward (inversion). Move the foot outward (eversion). Control the movement throughout the full range.
Step 4
Calf Foam Rolling (Recovery) - Finish with foam rolling of the calves to promote blood flow and support recovery in the surrounding tissues.
Workout Notes
Maddie’s Tips:
– Adjust band resistance to suit individual strength levels
– Focus on slow, controlled repetitions
Disclaimer:
This workout is for general fitness and educational purposes only and does not replace professional medical advice. Consult a qualified health or fitness professional before starting or modifying any training, particularly if there is a history of injury or medical conditions. Discontinue exercise and seek professional advice if pain occurs.