Four ways to strengthen ankles

There are four basic movements the ankles can perform: plantar flexion (pointing), dorsi flexion (flexing), inversion (point toes inward) and eversion (point toes outward). You need to strengthen the muscles that contribute to all the possible movements.

1 Stand on your toes, with your heel as high as you can lift it and hold for 10 seconds. Repeat with the other foot.

2 Place one foot out slightly in front of the other and lift the toes of the front foot, keeping the heel on the ground. Now, tap your toes up and down.

3 Sitting comfortably on the floor or a mat, extend your feet in front of you. Point the toes inward as far as you can and then out. Hold in each position for 10 seconds.

4 Use your foot as an air brush and draw pictures or write your name in the air moving only your feet.