Your ankles need more than walking. Try these 5 moves a podiatrist recommends after 65.
Your ankles play a crucial role in supporting your body weight and lower-limb movements. This is particularly key in everyday activities like walking, climbing stairs, and working out. Your ankles deserve major TLC, as research shows they are frequently injured in sports, leisure activities, and daily life—yet they often don’t get the attention they deserve.
So, we spoke with Dr. Rizwan Tai, a Podiatrist and Podiatric Surgeon in Houston, Texas, who has been in the industry for over a decade and specializes in foot and ankle health, to help you out. Dr. Tai shares five productive exercises that can help strengthen your ankles and boost stability after 60.
“During old age, it seems normal that older people experience complications that affect their general health—especially when it comes to their ankles,” Dr. Tai explains. “Applying these exercises consistently will make their feelings [alleviate] and rebuild their ankle stability … These exercises tell us that we don’t really need much resources to purchase equipment, such as balance boards. Having an accessible and right exercise will make our lives better and so we can enjoy it even if we are getting old.”
Heel Raises
Begin standing tall, facing a counter with your hands lightly resting on the surface for support.
Place your feet hip-width apart.
Slowly rise onto the balls of your feet.
Hold at the top for 1 second.
Slowly lower back down.
Single-Leg Stand
Stand tall on a flat surface with your feet hip-width apart and arms at your sides.
Shift your body weight onto your left foot.
Lift your right foot off the ground.
Activate your core while keeping your shoulders stacked over your ribs and your hips level.
The time begins once your leg comes off the floor and stops when your foot touches the ground.
Hold the single-leg balance for the prescribed amount of time.
Repeat on the other side.
Toe Lifts
Begin standing tall with your feet hip-width apart, using a wall or sturdy countertop for support, if necessary.
Ensure your heels are firmly planted on the floor.
Slowly lift your toes and the balls of your feet, slightly shifting your body weight toward your heels.
Hold for a moment before lowering.
Ankle Alphabets
Begin sitting tall in a chair.
Lift one foot off the ground.
Slowly draw the letters of the alphabet in the air with your big toe.
Switch sides.
Resistance Band Ankle Inversion and Eversion
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Begin seated on a sturdy chair with one leg comfortably extended ahead of you.
Loop a resistance band around the forefoot of your working foot and ensure the other end is secured to a sturdy anchor point.
Gradually start to turn your foot inward, working against the resistance and moving from the ankle.
Then, turn your foot outward against the resistance.
Perform all prescribed reps before repeating on the other side.
Alexa Mellardo
Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa