The ankle takes the full weight of the body and this makes it scecptible to injury. When running and jumping the forces that are exerted on the ankle are considerable. The most common ankle problems are sprains and fractures. A sprain is an injury to the ligaments, which may take many months to heal completely. You can also injure other parts of the ankle such as tendons and cartilage.
1. Band resistance work
Push against a resistance band, and you should feel this strengthening the calf muscles and Achilles tendon. Start with 3 sets of 10 once a day.
2. Small foot circles
Move foot around in circles against the resistance band. You should feel medial and lateral ankle ligaments lengthening.
3. Seated calf raise.
You should do this exercise seated to build up strength slowly. 3 sets of 10 should be performed.
Progressions
3b. Seated calf raise with barbell
Add barbell onto knees while doing calf raise
3c. Seated lateral calf raise with barbell
Add barbell onto knees while doing calf raises in a lateral direction to strengthen both lateral and medial ligaments.
4. Calf raise on stable swiss ball with base
5.Wobble board ankle ligament exercise
6. Single leg calf raises on swiss ball with base
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