Boost Ankle Strength Fast with 4 Essential Daily Exercises for Seniors Over 60

Too often, ankle strength is overlooked.

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This joint, which sees daily action, is where the talus connects your calf and shin bones, linking your lower leg to your foot. Strong ankles are pivotal for maintaining your mobility, balance, and stability. They facilitate everyday actions like walking, running, climbing, and even standing with ease.

“Typically, we perceive the ankle as a secondary concern. However, it’s not an auxiliary part of the balance system; it plays a fundamental role,” explains Terry Tateossian, Founder and Certified Lifestyle Medicine Coach at THOR – The House of Rose. With extensive expertise in women’s health and midlife weight management, Tateossian shares, “When a balance waver begins, your ankle reacts first. The swift micro adjustments of your foot and lower leg stabilize you before larger hip muscles engage. Poor ankle stability leads to problems: lowered foot clearance, compromised lateral stability and mobility, a shorter stride which heightens fall risk, and reduced steadiness on stairs.”

Ultimately, robust ankles are key to enjoying a dynamic and self-reliant lifestyle. To quickly restore ankle strength, consider incorporating the following four exercises into your daily regimen.

Heel Raises With Counter Touch

“Heel raises are a direct exercise for calf strength and posterior ankle stability, which helps strengthen the calf muscles as they are the fastest muscle to atrophy in the body after 60 years old,” Tateossian tells us.

1. Begin standing tall, facing a counter with your hands lightly resting on the surface for support.
2. Place your feet hip-width apart.
3. Slowly rise onto the balls of your feet.
4. Hold at the top for 1 second.
5. Slowly lower back down.
6. Perform 3 sets of 15 to 20 reps, Tempo 3010. Rest for 60 seconds between sets.

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Toe Raises

“This is an exercise that is highly underrated, but it’s one I would recommend the most. It trains the tibialis anterior—on the front side of the shin—which is what we use during walking. As we age, and this muscle weakens, the foot starts to drop slightly, and the toes catch on carpets or curbs, which creates tripping hazards for people.  Some of the falls I’ve seen in older adults could be very much preventable with daily toe raises,” Tateossian shares.

1. Begin standing with your back a few inches from a wall.
2. Keep your heels planted on the floor.
3. Lift your toes and the balls of your feet off the ground as high as you’re able to.
4. Slowly lower.
5. Perform 3 sets of 15 to 20 reps, Tempo 3010. Rest for 60 seconds between sets.

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Single-Leg Balance Hold

“This exercise directly trains proprioception, which is the sense of where our bodies are in space. It helps prevent falls, which is the number one injury for people over 60,” Tateossian explains.

1. Begin standing near a countertop for balance.
2. Lift one foot slightly off the ground.
3. Hold your balance on the standing leg for about 15 to 30 seconds.
4. Perform 3 sets per side.

Ankle Alphabets

“This is simple enough to do daily, and it moves the ankle through its full range of motion in every direction. The muscles targeted here are the ones that prevent sideways ankle rolls, which are the most serious cause of ankle injuries in adults over 60,” Tateossian points out.

1. Begin sitting tall in a chair.
2. Lift one foot off the ground.
3. Slowly draw the letters of the alphabet in the air with your big toe.
4. Switch sides.