Improve your ankle strength and stability with these effective exercises from Summit Osteo & Performance Ringwood — ideal for injury prevention and performance.t
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Whether you play football, netball, basketball, or run regularly, your ankles play a crucial role in balance and power.
Weak or unstable ankles not only reduce performance but also increase your risk of injury.
At Summit Osteo & Performance in Ringwood, we work with athletes of all levels to build ankle strength, coordination, and control — key ingredients for both prevention and performance.
Your ankles act as the foundation for movement.
Every jump, sprint, or change of direction relies on the ability of your ankles to absorb and transfer force effectively.
When the supporting muscles around the joint are weak or slow to react, stability decreases and the risk of sprain increases — particularly on uneven ground or during fast movements.
1. Single-Leg Balance
Start by standing on one leg for 30 seconds, keeping your hips level.
Progress by closing your eyes or standing on a cushion to challenge balance.
2. Heel and Toe Walks
Walk forward on your heels, then on your toes.
This strengthens both the front and back of the lower leg for improved control.
3. Resistance Band Inversion and Eversion
Attach a resistance band around your foot and slowly move your ankle inward and outward against resistance.
This targets the smaller stabilising muscles that protect against sprains.
4. Hopping Progressions
Begin with small, controlled hops on one leg and gradually increase distance or direction changes.
This builds power and dynamic balance for sport.
Train both balance and strength — both are vital for stability.
Include ankle work two to three times a week, even during the off-season.
Focus on control over speed — precise movement improves joint awareness.
Warm up with dynamic drills before training or competition.
Small, consistent effort leads to long-term resilience.
If you’ve had multiple ankle sprains or feel unstable during activity, a professional assessment can help.
Your osteopath can identify weaknesses, test balance and coordination, and design a program that rebuilds confidence and strength.
Book an Appointment
or learn more on the Ankle Sprain Treatment in Ringwood page.
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⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
