How to strengthen the ankles to relieve knee pain

The human body is a complex and interconnected system, and the relationship between the ankles and knees is a prime example of this interconnectedness. When we walk, run, or perform any lower body movement, our ankles and knees work together to provide stability, absorb shock, and distribute forces evenly. If the ankles are weak or unstable, they can lead to a chain reaction of problems that ultimately affect the knees, says holistic health expert Dr Mickey Mehta.

You may lower your chance of knee injuries, relieve discomfort, and improve your general mobility and performance by strengthening and stabilizing your ankles. (Source: Freepik)

Listen to this article

00:00

1x 1.5x 1.8x

The human ankle is much like the roots of an old tree. Just as the tree grows crooked if the roots are not established well, the strength and agility of our ankle joints are fundamental to our overall fitness. In short, our ankle joints become the hinges of our body, keeping you stable and agile. When we jump, spin, sprint, move sideways, backwards and forward, or trip in awkward angles, our ankles are our go-to fixture to restore the balance in our bodies. Whether you are out for a run or at a gym doing squats, good ankle mobility is important in order to prevent knee pain. Such pain can stem from a stiffness or tightness in your ankles.

Understanding the Ankle-Knee Connection

The human body is a complex and interconnected system, and the relationship between the ankles and knees is a prime example of this interconnectedness. When we walk, run, or perform any lower body movement, our ankles and knees work together to provide stability, absorb shock, and distribute forces evenly. If the ankles are weak or unstable, they can lead to a chain reaction of problems that ultimately affect the knees.

You may lower your chance of knee injuries, relieve discomfort, and improve your general mobility and performance by strengthening and stabilizing your ankles. Start out carefully, practise consistently, and get medical advice if you have any knee problems already. Following are a few exercises to strengthen the ankles:

1) Ankle rotation: Sit on the floor with your legs outstretched. Raising one leg off the floor, move your foot in circles while rotating your ankle clockwise. Perform 10 to 15 clockwise circles before switching to anti-clockwise. Continue with the opposite leg and progressively broaden the range of motion.

2) Raising calves: Stand with your feet hip-width apart and lean against a wall or other solid structure for stability. Balance on the balls of your feet while slowly raising your heels as high as you can. After a little period of time in the higher position, bring your heels back down. Do three sets with 15-20 repetitions.

3) Wall push: This exercise works on your ankle and leg muscles. Sit in a chair next to a wall with your feet flat on the floor. Push the right side of your right foot up against the wall, then push your foot outward into the wall. Hold this for eight seconds, then repeat it 10 to 12 times before switching to your other foot.

You can also try this exercise by looping a resistance band around your right foot and holding the end of the band in your left hand. Slowly press outward away from the band, feeling the resistance in your ankle.

4) Lying knee hold: This exercise strengthens your thighs while taking pressure off your knees.
Lie flat on the floor with your back on the ground. Keeping both your knees straight, push the back of your right knee down firmly into the floor by flexing your thigh muscles. Hold this position for five seconds, then relax and switch to the other knee. Try doing five reps of this exercise three times per day. If lying on the floor is too uncomfortable, you can lie on a bed instead.

Story continues below this ad

5) Balance exercises: Stand on one foot with your hands on your hips or out to the sides for balance. Try to maintain your balance for 30-60 seconds. Switch to the other foot.

Make sure that you begin with low-intensity exercises and gradually increase the difficulty as your strength improves. Wear comfortable footwear. If you have chronic knee pain or other underlying conditions, consult a therapist or healthcare provider for a personalized exercise plan and guidance. Exercises that strengthen your ankles can be incorporated into your fitness programme to improve the health of your lower body as a whole as well as your knees. You can strengthen your ankles, ease knee pain, and enhance quality of life with persistence and dedication.

(Dr Mehta has trained Bollywood superstars Akshay Kumar, Preity Zinta, billionaires, politicians, Miss World/Miss Universe candidates and the Maharashtra Police. A best-selling author, his latest book is called ‘Weightless.’ He has been appointed FIT India Movement Champion by the Sports Authority of India)