Peroneal Strengthening Exercises

Having to deal with an ankle sprain is painful and untimely, making it hard to go about everyday life until the injury heals. The good news is that there are peroneal strengthening exercises you can do which are pretty effective in helping to avoid ankle injuries. The exercises can help to speed up the healing process if an ankle injury does occur.

Effective Exercises for Peroneals

• Most effective peroneal strengthening exercises are easy to do and will also target other muscle groups in your legs. The following two peroneal exercises will help ensure optimum ankle health and will reduce the chance of injury:

  Attach a rehabilitation band (also known as a resistance band) to a wall with two thumbtacks, leaving about 12 inches of slack between the tacks. Sitting on the floor with your legs straightened, put your feet between the wall and the band that's held between the tacks. Scoot back until there is no slack in the band between your feet and the wall. Then pull your feet back toward your head slowly but deliberately so you can see the very top of your toes. Hold the position for five seconds, then slowly release your feet back into a relaxed position. For best results you should repeat this 15-20 times daily.

  While in a sitting position and with your feet lifted about six inches from the ground, roll your ankles slowly in circles. Start by rolling your ankles in toward each other 20-30 times. Then switch and roll your ankles away from each other another 20-30 times.

Rehabilitating Weak Peroneals

• After an injury it's common for an ankle to remain weak, but there are ways to turn this around. These moves might be uncomfortable at first, but taking it slow and keeping a routine will result in serious peroneal strengthening:

  If you live near the beach, walk on soft sand for a few minutes a day or as often as possible. Don't walk too long as this can strain peroneal muscles, but a 10- to 15-minute walk a few times a week can do wonders.

  Use your surroundings to challenge your ankles when navigating your everyday life. For example, after parking and while you're on your way into the market, you can use the edge of the parking stalls or sidewalks to balance one foot in front of the other a few times. It's simple but fun and effective. It's also a bonus if you have children because it makes for a great game together.

  Use an area rug that is clear of furniture and trace the outline of the rug with your feet, one in front of the other. Balance yourself around the rug five to eight times for great results.