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Weak ankles & poor balance? These 6 ankle strengthening exercises build stability, prevent sprains & strengthen feet from the ground up. Start fixing your ankles today! ───────────────────────────── 🦵 WHAT WE'RE TARGETING IN THIS VIDEO ✅ Calves & Soleus — calf raises and seated soleus raises ✅ Tibialis Anterior (shin) — kettlebell dorsal flexion ✅ Peroneals — banded ankle circles & wobble board work ✅ Ankle tendons & ligaments — wobble board multi-directional training ✅ Intrinsic foot muscles — towel scrunches ✅ Ankle joint stability — balance pad & balance disc progressions ───────────────────────────── ⚠️ BEFORE YOU START — RELEASE TENSION FIRST Always release muscle tension in the lower leg before these exercises: → Calves & soleus → Shin (tibialis anterior) → Peroneals & outer ankle → Feet & arches Check the muscle release videos on this channel if you're unsure how to do this. ───────────────────────────── 🏋️ THE 6 ANKLE & FOOT EXERCISES 1️⃣ Banded Ankle Circles — inward, outward & front to back 2️⃣ Calf Raises — straight knee, single or double leg, floor/pad/disc 3️⃣ Wobble Board Exercises — front/back, inside/outside & twists 4️⃣ Towel Scrunches — foot strengthening & proprioception 5️⃣ Seated Soleus Raises — targets soleus specifically (not the calf) 6️⃣ Kettlebell Dorsal Flexion — targets tibialis anterior (shin muscle) ───────────────────────────── ⏱️ TIMESTAMPS 0:00 — Introduction & muscles targeted 0:44 — Equipment overview & muscle release reminder 1:17 — Exercise 1: Banded Ankle Circles 1:55 — Exercise 2: Calf Raises (floor, balance pad & balance disc) 2:35 — Exercise 3: Wobble Board — Front & Back 2:59 — Exercise 4: Wobble Board — Inside & Outside 3:23 — Exercise 5: Wobble Board — Twists 3:53 — Exercise 6: Towel Scrunches (foot strengthening) 4:24 — Exercise 7: Seated Soleus Raises 5:01 — Exercise 8: Kettlebell Dorsal Flexion (tibialis anterior) ───────────────────────────── 🔑 KEY COACHING TIPS → Banded ankle circles — move ONLY the ankle joint, not the hip → Calf raises — keep knee straight to fully target the calf muscle → Seated calf raises target the SOLEUS — not the calf (gastrocnemius) → Wobble board inward movement is limited — ankle ligaments inside are stronger → Towel scrunches — do these barefoot for maximum foot muscle activation → Kettlebell dorsal flexion — ankle must hang off the edge of the bench or bed ───────────────────────────── 📅 WHO NEEDS THESE EXERCISES 👉 Anyone with a history of ankle sprains 👉 People who struggle with balance and stability 👉 Athletes looking to prevent ankle injuries 👉 Seniors wanting stronger, more stable feet and ankles 👉 Anyone with weak or underdeveloped lower leg muscles 👉 People recovering from ankle or foot injuries ───────────────────────────── 🏋️ EQUIPMENT USED IN THIS VIDEO 🎯 Resistance Bands → https://amzn.to/4d777m0 💪 Balance Pad → https://amzn.to/4e43hKM 🔵 Balance Disc → https://amzn.to/4wNDxKd 🟦 Wobble Board → https://amzn.to/3PYradG 🏋️ Kettlebell → https://amzn.to/3RtkHrF ───────────────────────────── 🔗 LINKS 💊 10% OFF Thorne Supplements → https://thorne.com/u/pprem 📲 Instagram → @parmpostrehab 📘 Facebook → @parmpostrehab 🌐 Book a session in Gilbert Arizona → https://parmpostrehab.com ───────────────────────────── 👍 LIKE this video if your ankles needed this 🔔 SUBSCRIBE + hit the bell for weekly rehab, balance & fitness content 💬 COMMENT — do you have weak ankles or a history of sprains? Let us know! 📤 SHARE with someone who rolls their ankles or struggles with balance ───────────────────────────── ⚠️ DISCLAIMER: This video is for educational and informational purposes only and is not intended as medical advice. If you are experiencing pain or injury, please consult a qualified healthcare professional before beginning any new exercise program. ───────────────────────────── #AnkleStrengthening #WeakAnkles #AnkleExercises #AnkleSprain #AnkleStability #FootStrengthening #CalfRaises #WobbleBoard #BalancePad #BalanceDisc #AnkleRehab #FootAndAnkle #AnkleInjuryPrevention #ParmPostRehab #FunctionalFitness #AnkleWorkout

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