Ankle Strength and Stability: A Key To Preventing Falls and Staying Mobile

Have you ever felt unsteady on your feet or noticed that your balance isn’t what it used to be? If so, you may have weak ankles—and you’re not alone.

As we grow older, ankle strength and stability often falter. However, these traits become increasingly important not just for preventing falls, but also for maintaining mobility, confidence, and overall well-being. Unfortunately, we often neglect this crucial aspect of health until problems arise.

The Foundation of Movement: Understanding Ankle Health

Think of your ankles as the foundation of a building—when they’re strong and stable, everything above them works better. Just as you wouldn’t build a house on shaky ground, your body needs stable ankles to move confidently and safely through daily life.

Our ankles support our bodies, providing the foundation for our balance, mobility, and agility. However, as we age, several factors can compromise our ankle health:

• Natural muscle loss (sarcopenia).

• Reduced flexibility in tendons and ligaments.

• Changes in proprioception—our body's ability to sense movement and position.

• Altered walking patterns that develop over time.

These changes don’t just affect our ankles. When ankle strength and stability decline, we often develop compensatory movements—like slightly turning our feet outward or taking shorter steps—which can lead to overall instability and knee and hip issues. The good news is that regular movement and appropriate exercise can reverse these changes.

Why Ankle Strength and Stability Matter

Consider these facts:

• One in four adults over 65 falls each year, according to the Centers for Disease Control and Prevention.

• Weak ankles contribute to balance problems, which are a leading cause of falls and fractures in older adults.

• Studies suggest that strengthening ankle muscles can significantly reduce fall risk and improve mobility.

Why Many of Us Struggle with Ankle Stability

Imagine a tree swaying in the wind. Its trunk remains steady, yet flexible enough to bend without breaking. Your ankles should work the same way—providing a stable foundation while adapting to movement and unexpected shifts. But just like a tree weakened by poor soil or lack of support, our ankles can lose their natural resilience due to everyday habits and lifestyle factors.

Here are some common culprits:

• Prolonged sitting reduces ankle movement, leading to stiffness and weakness.

• Modern footwear, especially shoes with elevated heels, restricts natural ankle motion.

• Hard, flat surfaces limit the variety of movement our ankles experience, unlike the varied terrain our ancestors navigated.

• Decreased overall activity levels mean less frequent movement through a full range of motion, thereby weakening stabilizing muscles.

The good news? Just like a tree can grow stronger with the right conditions, your ankles can regain stability with proper movement and training.

How To Determine if Your Ankles Need Attention

Not sure if your ankle strength and stability need work? Try these simple tests:

• Single-Leg Stand Test: Stand on one foot without holding onto anything (but have something to grab onto nearby if necessary). Can you balance for at least 10 seconds? If not, your ankle stability may need improvement.

• Heel and Toe Walk: Walk forward on your toes for 10 steps, then walk back on your heels. Difficulty completing this could indicate weakened ankle muscles.

• Squat Test: Try a shallow squat. If your ankles feel stiff or your heels lift off the ground, it may be a sign of limited ankle mobility and strength.

Building Better Ankle Strength and Stability

You can improve ankle strength and stability at any age with consistent effort. Try these exercises and stretches for stronger, more stable ankles:

1. Foundation Exercises

Calf Raises with Smart Progression

• Stand near a counter or sturdy chair for safety.

• Rise onto your toes, hold briefly, then lower slowly.

• Start with 2 sets of 8 repetitions.

• Progress to 3 sets of 15 as you get stronger.

• Challenge yourself to rely less on support over time.

Toe Taps for Anterior Strength

• Sit comfortably with feet flat.

• Keep heels planted while lifting toes.

• Perform 10-15 repetitions.

• Focus on controlled movements.

Resistance Band Work

• Loop a resistance band around your foot.

• Practice pointing and flexing your foot.

• Focus on smooth, controlled movements.

• Start with 2 sets of 10 in each direction.

2. Balance Enhancement

Progressive Single-Leg Standing

• Start holding a chair for support.

• Graduate to touching with one finger.

• Progress to no support for 30 seconds.

• Advanced: Try closing your eyes briefly.

• Super advanced: Stand on a balance pad.

Mindful Walking

• Practice heel-to-toe walking (like on a tightrope).

• Focus on smooth, controlled steps.

• Use a line on the floor as a guide.

• Keep your head up and shoulders relaxed.

Mountain Pose

• Stand with your feet together, distributing your weight evenly throughout your feet with your toes spread out on the floor. Your knees should be straight, but not locked.

• Find a neutral position in your trunk by aligning your shoulders over your pelvis and lengthening your spine with your tailbone pointed toward the ground. Your core should be activated.

• Face your palms forward.

• Allow your breath to flow naturally as you focus inward.

3. Flexibility Maintenance

Dynamic Ankle Mobility

• Perform ankle circles in both directions.

• Make figures of eight with your feet.

• Do the alphabet exercise with each foot.

• Do these while seated during daily activities

Strategic Stretching

• Gentle calf stretches against a wall.

• Achilles tendon stretches on a step.

• Hold stretches for 30 seconds.

• Never stretch to the point of pain.

Making Ankle Health a Priority

Whether you’re dealing with old injuries or simply want to maintain your stability as you age, every step you take toward stronger ankles is a step toward more confident movement.

Remember, improving ankle strength and mobility doesn’t have to be difficult or time-consuming. Consistent, mindful attention to this crucial foundation of movement will pay big dividends in your mobility and continued independence. Start where you are, progress gradually, and celebrate small improvements.

Most importantly, listen to your body. While some initial muscle fatigue is normal, sharp pain or persistent discomfort means you should consult a healthcare provider. They can assess your specific needs and ensure you’re moving in the right direction.

By paying attention to your ankles now, you’re investing in a future where movement remains effortless and confidence stays high. So why not start today?