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How strong are your ankles? Strengthening your ankles as you age is crucial for preventing falls, maintaining balance, and avoiding injuries, as aging naturally reduces joint fluid, cartilage, and muscle mass, leading to stiffness and instability. Strong ankles improve proprioception (your sense of body position), support proper biomechanics in your knees and hips, and absorb impact, reducing strain on your whole lower body, which keeps you mobile and active.
To strengthen ankles with a BOSU ball, focus on balance drills like single-leg stands (holding a wall if needed), dynamic movements such as step-downs and 3-way leg extensions (forward, side, back), and calf raises on the unstable surface to build stability, control, and strength for injury prevention.
Basic Balance & Stability
- Single-Leg Balance: Stand on the flat or dome side of the BOSU. Lift one foot, keeping a slight bend in your standing knee. Hold for 30-60 seconds, or 12 seconds and repeat 5 times. Use a wall for support if needed.
- Heel Raises: Stand with feet hip-width apart on the BOSU (dome up). Slowly rise onto your toes, lift your heels, and slowly lower, engaging your calves and stabilizing your ankles.
Dynamic Strengthening
- 3-Way Leg Stability: Center one foot on the BOSU dome. Move the free leg forward, then to the side, then back, returning to center each time. This builds stability through movement.
- Step-Downs: Stand on the BOSU with one foot on the dome. Slowly lower your free foot to the floor, then push back up, focusing on ankle control and dorsiflexion (bringing toes to shin).
- Ankle Rotations (on dome): Stand on one leg on the dome. Lift your free foot and rotate your ankle, pointing toes out and in, and making circles, feeling the muscles on the side of your ankle work.
Tips for Success
- Start Stable: Begin with the flat side up if the dome is too challenging.
- Use Support: Hold onto a wall or stable object until you feel confident.
- Control is Key: Focus on slow, controlled movements rather than speed.
- Frequency: Aim for daily practice to see improvements.