6 Podiatrist-Approved Exercises for Ankle Strength At Home

Do your ankles feel wobbly on uneven ground, flare up after runs, or threaten to roll with every quick change of direction? Whether you’re recovering from a past sprain or just noticing stiffness and instability, weak ankles can sap confidence, slow you down, and set you up for repeat injuries.

This guide walks you through six podiatrist-approved exercises you can do at home to build strength, mobility, and balance—no gym required. Developed by the team at Achilles Foot and Ankle Center, the routine starts with a simple warm-up, then targets the ankle in all four directions with a resistance band, strengthens the calves and Achilles, challenges single-leg stability, builds endurance with toe and heel walks, and finishes with lateral agility drills. You’ll get clear steps, sets and reps, form tips, and safe modifications. A sturdy step, a towel, and an optional resistance band are all you need. If you have sharp pain, significant swelling, or a recent injury, check with a provider first. Ready? Let’s begin with a quick warm-up to prime your ankles for success.

1. Achilles Foot and Ankle Center warm-up: ankle alphabet, ankle circles, and calf stretch

Before you load your ankles, wake them up. This quick warm-up boosts blood flow, restores range of motion in every direction, and gently lengthens your calf–Achilles complex so the rest of your exercises for ankle strength feel smooth and safe. It’s simple, effective, and backed by common rehab staples like the ankle alphabet and calf stretching.

What it does

Improves ankle mobility (dorsiflexion, plantarflexion, inversion, eversion), increases circulation, and reduces stiffness that can alter gait and stress the knees and hips. Prepping the calves and Achilles also helps you get more from balance and strengthening drills.

How to do it

Do all three moves, in order.

1. Ankle alphabet (seated or lying): Lift one foot and “draw” A–Z with your big toe, moving from the ankle.
2. Ankle circles: With the leg relaxed, trace slow circles from the ankle—clockwise, then counterclockwise.
3. Calf stretch (wall or step): Stand facing a wall. Back leg straight, heel down, lean forward to stretch the calf. For a soleus/Achilles focus, bend the back knee slightly.

Sets, reps, and progressions

• Alphabet: 1 set per side (full A–Z). Progress to 2 sets or “uppercase” then “lowercase.”
• Circles: 10–15 each direction per side. Progress by drawing larger circles.
• Calf stretch: 30 seconds x 2 per side. Progress by adding the bent-knee version or using a step for a deeper stretch.

Form tips and common mistakes

• Move from the ankle, not the hip or knee.
• Make big, controlled letters and circles; avoid rushing.
• Keep the heel down during the calf stretch; no bouncing.
• Hips square and arch neutral—don’t let the foot collapse inward.

Skip or modify if

• You have sharp pain, significant swelling, or a very recent sprain—start with smaller motions or isometrics and get cleared first.
• The straight-knee stretch irritates your Achilles—use the bent-knee version.
• Balance is limited—perform stretches with both hands on a wall or seated with a towel strap.

2. Resistance band 4-way ankle strengthening (dorsiflexion, plantarflexion, inversion, eversion)

If you only add one at-home drill to your exercises for ankle strength, make it this. A light resistance band lets you train the ankle in all four directions to rebuild support and control that help prevent repeat sprains.

What it does

Strengthens the muscles that stabilize your ankle — anterior tibialis (dorsiflexion), calves/Achilles (plantarflexion), tibialis posterior (inversion), and peroneals (eversion) — improving joint support, walking mechanics, and balance.

How to do it

Set up seated with the knee straight and the band providing smooth, even resistance. Move only at the ankle and control the return.

• Dorsiflexion (up): Tie the band to a sturdy object, place it over the top of your foot. Pull your foot toward your nose. Pause, then return slowly.
• Plantarflexion (down): Loop the band under your forefoot and hold the ends. Point your foot away. Pause, then return under control.
• Inversion (in): Loop the band under the forefoot and hold the ends. Turn the sole inward toward your other leg. Pause, then return.
• Eversion (out): Loop the band under the forefoot and hold the ends. Turn the foot outward, away from your other leg. Pause, then return.

Sets, reps, and progressions

Start light and focus on quality.

• 2–3 sets of 10–15 reps per direction, 3–4 days/week.
• Tempo: 2-second lift, 2–3-second controlled return.
• Progressions: Thicker band, longer pauses (2–5 seconds), then perform from standing or add a balance challenge.

Form tips and common mistakes

Keep the motion crisp and targeted.

• Move from the ankle only; don’t rock the hip or bend the knee.
• Keep toes relaxed (no gripping) and the arch neutral.
• Control the return; don’t let the band snap you back.
• Never tie the band tightly around your limb in a way that could restrict blood flow.

Skip or modify if

Listen to your ankle and scale wisely.

• You have sharp pain or swelling — use gentle isometrics (push into the band without moving) for 10–15 seconds instead.
• Inversion/eversion provokes symptoms — start with smaller ranges and lighter resistance.
• Foot cramps or fatigue quickly — reduce band tension and shorten the range until form is solid.

3. Standing calf raises (straight- and bent-knee) for calves and Achilles

Strong calves act like shock absorbers and give your ankles the power and control they need with every step, jump, and change of direction. This staple pairs a straight-knee raise with a bent-knee variation to build comprehensive strength and support for the Achilles.

What it does

Builds calf strength and endurance while loading the Achilles tendon in a controlled way. The straight-knee version emphasizes the larger calf muscles; the bent-knee version shifts more demand to deeper calf fibers, helping stability for walking, climbing stairs, and sport.

How to do it

Start on flat ground, lightly holding a wall or counter for balance.

• Straight-knee raise: Feet hip-width, knees straight, press through the balls of your feet to lift your heels high. Pause, then lower slowly to the floor.
• Bent-knee raise: Soften both knees 20–30 degrees and repeat the raise. Keep the same height and control.
• Optional step edge: Stand with heels off a step for a gentle stretch at the bottom—rise smoothly and avoid dropping the heels.

Sets, reps, and progressions

Begin with quality over quantity.

• 2–3 sets of 10–15 reps each style, 3–4 days/week.
• Tempo: 1–2 seconds up, 2–3 seconds down; brief pause at the top.
• Progress when easy: Single-leg raises, then add load (backpack/dumbbell), then use the step for more range.

Form tips and common mistakes

• Rise tall and lower slow; no bouncing at the bottom.
• Track ankles neutral; don’t let them roll inward or outward.
• Push through big toe and second toe, not the pinky side.
• Keep hips level and core lightly braced.

Skip or modify if

• You have sharp Achilles or heel pain—start with partial range on the floor or seated calf raises, and build slowly.
• Balance is limited—use both hands on a counter and skip the step until steady.
• The step increases symptoms—stay on flat ground and shorten the range until pain-free.

4. Single-leg balance and reach for stability (SLS progression)

Balance work is where your exercises for ankle strength become real-life ankle stability. Practicing single-leg stance (SLS) and controlled reaches sharpens the reflexes and coordination that help prevent rolls and stumbles. Do these near a counter or sturdy chair for safety.

What it does

Improves proprioception and neuromuscular control of the ankle, trains the peroneals and deep stabilizers to react quickly, and builds hip/foot alignment for steadier walking, stairs, and sport. Progressions add dynamic control without heavy load.

How to do it

Start with a solid SLS, then layer small challenges.

1. SLS hold: Stand on one leg, knee slightly bent, hips level, eyes forward. Hold steady breathing.
2. Forward SLS: Still on one leg, extend the free leg straight in front (off the floor), hold the position.
3. Forward reach SLS: On one leg, reach the opposite arm forward toward a spot at waist height, then return tall. Keep the stance knee softly bent.

Sets, reps, and progressions

Build time under tension, then add complexity.

• SLS hold: 20–30 seconds x 3 per side.
• Forward SLS: 20 seconds x 2–3 per side.
• Forward reach SLS: 3–5 slow reaches x 2 sets per side.
• Progressions: Lighter fingertip support to no support; reach farther or lower; stand on a folded towel; eventually combine SLS with a light resistance band for the reaching arm.

Form tips and common mistakes

• Soften the stance knee; don’t lock it straight.
• Keep foot “tripod”: big toe, little toe, heel anchored; don’t collapse the arch.
• Move slowly, breathe, and keep eyes fixed on a target.
• Avoid leaning the torso or letting the knee cave inward during reaches.

Skip or modify if

• You feel sharp ankle pain or notable swelling—reduce time and range, or hold with both hands on support.
• Recent sprain or dizziness/neuropathy—use a counter and shorter holds.
• Knee or hip discomfort—decrease knee bend and reduce reach distance.

5. Toe and heel walks to build foot and ankle endurance

These simple gait drills build the staying power your ankles need for daily life and sport. Alternating between walking on your toes and on your heels strengthens the front and back of the lower leg, improves control at foot strike, and complements your other exercises for ankle strength.

What it does

Toe walks target your calves and support the Achilles; heel walks train the shin muscles (dorsiflexors) that keep toes up and ankles steady. Together, they improve endurance, posture, and controlled foot placement during longer walks or runs.

How to do it

Clear a 20–30 foot path. Stand tall, eyes forward, core lightly braced.

• Toe walk: Lift heels and walk on the balls of your feet with quiet, controlled steps.
• Heel walk: Lift forefeet so toes point up and walk on your heels without letting toes touch.

Sets, reps, and progressions

Start modestly and build smooth control.

• 2–3 passes of 20–30 steps each style, 3 days/week.
• Progress by length (up to 40–60 steps), slower tempo, then add a light backpack. Advanced: alternate 5 steps toes/5 steps heels continuously.

Form tips and common mistakes

Move deliberately; avoid rushing.

• Stay tall (no leaning back on heel walks).
• Feet straight ahead; don’t let ankles roll in/out.
• Quiet landings and even step length.
• If calves cramp, shorten distance and rest briefly.

Skip or modify if

• Sharp heel/Achilles pain or significant swelling—shorten distances or perform seated ankle pumps first.
• Recent sprain—begin with shorter, supported bouts along a counter.
• Numbness or neuropathy—wear supportive shoes and use a hallway rail for safety.

6. Lateral step-over and side hops for agility and ankle resilience

Life happens side-to-side as much as forward. These quick lateral drills teach your ankles to load, unload, and react on command — the same skills that protect you on curbs, trails, and courts. Cap your exercises for ankle strength with this agility boost.

What it does

Trains frontal-plane control, strengthens peroneals and calf–Achilles for quick changes of direction, improves deceleration and re-acceleration, and builds confidence on uneven or unpredictable surfaces.

How to do it

Start small and smooth, then earn speed and height.

1. Lateral step-over: Place a rolled towel or low line on the floor. Side-step over it with both feet, then back, keeping steps light and even. Think “quiet ankles.”
2. Side hops: Hop laterally over the line and back. Begin with two-foot hops; land softly with knees and ankles gently bent. When easy, hop over and stick the landing on one foot before returning.

Sets, reps, and progressions

Begin with time, then add speed and height.

• Step-overs: 2–3 sets of 30–45 seconds, both directions.
• Side hops: 2–3 sets of 10–20 total hops.
• Progressions: Increase speed; raise the obstacle slightly; advance to single-leg hops or quick “over-and-stick” landings. Increase only one variable at a time.

Form tips and common mistakes

Move athletically, not frantically.

• Soft, quiet landings; absorb with ankles, knees, and hips.
• Knee tracks over the middle toes; avoid caving inward.
• Hips level, chest tall; don’t lean or rotate.
• Tripod foot contact (big toe, little toe, heel) on landings.

Skip or modify if

• Pain with hopping — stick to step-overs and march tempo until pain-free.
• Recent sprain or swelling — use a very low line, slower pace, and two-foot landings near a wall.
• Achilles or heel irritation — keep hops minimal height or replace with fast lateral step-overs.

Keep your progress going

Consistency beats intensity. Do this sequence most days in a short, focused block: warm-up, band 4‑way, calf raises, single‑leg balance, toe/heel walks, then lateral agility. Keep sessions smooth and under control, and track your sets, reps, and how steady each leg feels. As exercises get easy, progress one variable at a time (range, reps, resistance, or surface).

Mild muscle fatigue is fine; sharp pain or swelling is your cue to scale back and recover. If your ankle keeps “giving way,” you’re not improving after a few weeks, or pain limits daily life, get a tailored plan. Our foot and ankle specialists can assess mechanics, footwear, and training load and coach your next steps. For expert care, multiple convenient locations, and same‑day options, schedule with the team at Achilles Foot and Ankle Center. Your strongest, most stable steps start now.