Tips for Strengthening Weak Ankles


Are you noticing that foot pain is increasing and balance and mobility are decreasing as you age? Are you worried about falling and injuring yourself? These are common signs of weak ankles. 

Weak ankles tend to sprain more easily. Ankle sprains are common injuries. Many people visit Abramov’s Comprehensive Foot Care each year with sprains that were caused by stepping off a curb, stumbling in high heels, or athletic activities.A sprained ankle can cause you to miss work or be homebound for weeks on end. 

Standing and walking causes the bones, muscles, and ligaments in your feet and ankles to absorb a lot of shock. It’s no surprise that many men and women notice a weakening in the joints over time. Taking conscious steps to strengthen and protect your ankles can improve stability, warding off accidents and injuries. Here are some tips from Dr. Boris Abramov and Dr. Tatyana Abramova to help you get started:

  1. Stand on one foot periodically to improve balance. Try it while you’re watching TV or brushing your teeth. If you feel unstable, hold on to the back of a steady chair. Never stand on one foot in the shower or anyplace else where falling is a risk.
  2. Consider your footwear. Choose comfortable shoes with a non-skid sole for everyday use. Opt for boots with high sides in the winter. If shoes are uncomfortable, talk to your podiatrist about custom orthotics to increase cushioning and support.
  3. Maintain a healthy weight that your ankles can easily support. Eat a diet rich in calcium and vitamin D. Engage in gentle exercise daily. Walking is a great option for cardiovascular health and bone health. Gentle yoga or tai chi can improve balance and flexibility.

Are you concerned about the strength of your ankles or anything else related to your podiatric health? Call Abramov’s Comprehensive Foot Care at 443-872-7052 or click here to schedule a visit with Boris Abramov, DPM and Tatyana Abramova, DPM in our modern, comfortable Pikesville office. Our doctors will begin your visit with a thorough examination of your feet, ankles, and lower legs and accurately diagnose any existing or potential problems, and then work with you to create an effective and individualized plan for treatment and ongoing care as needed.