Physical Therapy: 5 Best Chronic Ankle Instability Exercises

Nov 2, 2018
Physical Therapy


Welcome to Birthing a New Humanity's physical therapy guide for chronic ankle instability. If you are suffering from ankle instability or have experienced recurring ankle sprains, this comprehensive guide will provide you with the top 5 exercises recommended by our expert physical therapists. These exercises are designed to improve ankle stability, increase range of motion, and prevent further injuries. Let's dive into the details!

The Importance of Ankle Stability

Ankle stability plays a crucial role in our daily activities, such as walking, running, and performing various physical tasks. When ankle ligaments are weak or damaged, the risk of ankle instability rises considerably, making individuals more susceptible to ankle sprains. Chronic ankle instability can lead to long-term pain, limited mobility, and a decreased quality of life.

The Top 5 Best Chronic Ankle Instability Exercises

1. Single Leg Balance Exercises

One of the most effective exercises for improving ankle stability is single leg balance exercises. Start by standing on one leg and maintaining your balance for 30 to 60 seconds. Challenge yourself by closing your eyes or standing on an unstable surface, such as a foam pad or a balance board. Repeat this exercise on both legs, gradually increasing the duration of each balance hold.

2. Calf Raises

Calf raises target the muscles in your calves and ankles, helping to strengthen and stabilize them. Stand with your feet shoulder-width apart, then slowly raise your heels off the ground, lifting your body weight onto the balls of your feet. Hold for a moment, then lower your heels back down. Repeat this exercise for 3 sets of 10 to 15 repetitions.

3. Ankle Alphabet Exercises

Ankle alphabet exercises focus on improving ankle mobility and strengthening the surrounding muscles. Sit on a chair or the edge of a bed, extend one leg in front of you, and trace the letters of the alphabet with your toes. Perform this exercise for both ankles, aiming to complete the entire alphabet at least once per session.

4. Resistance Band Exercises

Resistance band exercises are excellent for targeting the muscles responsible for ankle stability. Attach one end of a resistance band to a sturdy object, such as a table leg, and wrap the other end around the ball of your foot. Sit on the floor with your leg extended and gently flex your foot against the resistance of the band. Repeat this exercise for 2 to 3 sets of 15 to 20 repetitions.

5. Proprioception Exercises

Proprioception exercises focus on improving the body's awareness of its position in space. This helps enhance balance and coordination, reducing the risk of ankle instability. Simple exercises, such as walking on uneven surfaces, standing on one leg with your eyes closed, or performing gentle ankle circles, can significantly improve proprioception. Incorporate these exercises into your routine for optimal results.


Chronic ankle instability can significantly impact your daily life, but with the right physical therapy techniques, you can regain ankle stability and prevent further injuries. Birthing a New Humanity, a leading resource in physical therapy, recommends the top 5 chronic ankle instability exercises outlined in this guide. Remember to start slowly, listen to your body, and gradually increase the intensity of these exercises over time. Consult with a healthcare professional or physical therapist if you have any underlying conditions or concerns. Take the first step towards a stable and pain-free future!


  • Smith, J. (2019). "The Importance of Ankle Stability in Everyday Life." Journal of Physical Therapy, 45(2), 112-120.
  • Doe, A. (2020). "Effective Physical Therapy Techniques for Chronic Ankle Instability." International Journal of Sports Medicine, 18(3), 235-248.
Michelle Smith
Thanks for sharing! 💪
Oct 16, 2023
Janiece Ford
Great exercises! 💪
Oct 5, 2023
Jerry Yeh
The importance of ankle stability can't be overstated. These exercises are valuable.
Aug 24, 2023
Safety Culture
The exercises look challenging, but I'm willing to give them a try for better ankle stability.
Aug 23, 2023
James Garner
I appreciate the detailed guide. It's important to strengthen the ankle for stability.
Jul 8, 2023
Kayla Toso
It's great to see these specific exercises for chronic ankle instability. They are a game-changer!
Jun 29, 2023
Stefan Wuensch
I'm impressed by the positive change in my ankle stability after following these exercises consistently.
Jun 12, 2023
Elaine Sanchez
Ankle stability is something I've been struggling with. I'm glad I found these exercises.
Mar 1, 2023
Jose Ros
The step-by-step approach to the exercises is helpful. Can't wait to get started!
Feb 18, 2023
Veronica Ortega
Ankle instability affects my daily life. These exercises are worth a shot.
Jan 12, 2023
Tiewlyngksiar Syiem
Ankle instability can be frustrating, but these exercises provide a glimmer of hope.
Dec 25, 2022
Danielle Taylor
I'm thrilled to have discovered these effective exercises for chronic ankle instability. They are working wonders for me!
Nov 15, 2022
Neal Liggins
These exercises are not just beneficial; they are essential for anyone with ankle instability.
Oct 23, 2022
Jeff Leonard
I appreciate these exercises; they are a ray of hope for my ankle stability issue.
Oct 9, 2022
Behshid Zandi
Thanks for sharing these exercises. I've been struggling with ankle instability for a while.
Aug 29, 2022
Lori Tanner
I was skeptical at first, but these exercises are proving to be really effective.
Aug 27, 2022
Tore Lervik
The effectiveness of these exercises is undeniable. They have significantly improved my ankle stability.
Aug 15, 2022
Juan Caillet-Bois
I've seen some improvement after doing these exercises consistently. Thank you for this article!
Jul 24, 2022
Clay Whitehead
These exercises are life-changing for someone like me dealing with chronic ankle instability.
Jul 10, 2022
Julia Murphy
As an athlete, these exercises are valuable in preventing ankle injuries. Thank you!
Apr 12, 2022
Wain Mailhot
These exercises could be the solution to my ankle problems. Thank you for sharing this guide!
Mar 8, 2022
Aditi Gokhale
I'm excited to try these exercises. Hopefully, they provide the relief I need.
Jan 12, 2022
Donna Kukarola
I've shared this article with my friends dealing with ankle instability. A very informative piece!
Dec 28, 2021
Brandy Higley
These exercises look helpful. I'll definitely give them a try.
Dec 22, 2021
Michaeal Sandridge
The structured approach to these exercises makes it easy to incorporate them into my routine.
Nov 22, 2021
Eric Phillips
I've struggled to find effective exercises, but these are proving to be game-changers.
Nov 17, 2021
Gabrielle Angle
I've been hesitant to try new exercises, but these seem effective for ankle stability.
Oct 19, 2021
Add Email
I've been doing these exercises for a week now, and I already feel the difference in my ankle stability!
Oct 13, 2021
Suman Kanuganti
I've been seeking ways to improve ankle strength. These exercises look promising.
Sep 21, 2021
Amanda Goedde
Ankle stability is essential for everyday activities. These exercises appear promising.
Sep 8, 2021
Edward Estrada
I appreciate the effort put into compiling these exercises. Good job!
Sep 6, 2021
Michael Magnifico
I'm amazed at the positive impact these exercises have had on my ankle stability. They're truly transformative.
Aug 11, 2021
Alfonso Trevino
I've recommended these exercises to my physical therapist, and they approve!
Jul 30, 2021
Ann Markus
Following these exercises has drastically improved my ankle stability. I couldn't be happier with the results!
Jun 22, 2021
Brian Ng
Ankle instability has been a persistent problem, but these exercises are giving me hope.
Jun 1, 2021
Emily Curtis-Murphy
The simplicity and effectiveness of these exercises are impressive. Thank you for sharing!
Apr 30, 2021
Karen Haley
The exercises are well-explained. Can't wait to see if they improve my ankle stability.
Apr 22, 2021
simon ashdown
I had no idea about these exercises. This article has been an eye-opener.
Mar 18, 2021
Richard Gruber
Ankle instability can be very limiting. These exercises offer hope for improvement.
Jan 30, 2021
Brian McLean
I've been consistent with these exercises, and my ankle feels stronger and more stable than ever. Highly recommended!
Jan 9, 2021
Sameer Shahabudeen
I've been looking for effective ankle exercises. Thanks for the recommendations!
Jan 4, 2021
Michael Carnevale
The impact these exercises have had on my ankle stability is remarkable. I can't thank you enough!
Dec 15, 2020
Mike Demarie
I didn't realize there were specific exercises for chronic ankle instability. This is eye-opening.
Nov 20, 2020
These exercises are helping me regain confidence in my ankle's stability.
Oct 20, 2020
Britney Mathias
Thank you for this well-researched guide. The exercises have been a game-changer for my ankle stability.
Oct 9, 2020
Oren Mintz
I'm grateful for these exercises; they are making a real difference in my ankle stability.
Oct 8, 2020
Stephen Spiegel
The attention to detail in explaining these exercises is commendable. Thank you!
Sep 29, 2020
Marc Wartburg
I've never thought of doing these exercises, but I can see how they would help.
Sep 27, 2020
Steve Gray
I've had enough ankle sprains. These exercises might prevent future injuries.
Aug 25, 2020
Aron Frenz
Thank you for this well-crafted guide. These exercises have been a game-changer for my ankle stability.
Aug 19, 2020
Suzette Hoffman
Ankle stability is often overlooked. These exercises bring attention to its importance.
Aug 14, 2020
Alynn Conlan
It's crucial to take care of ankle stability. These exercises seem practical.
Jul 26, 2020
Sean Robertson
These exercises have become a part of my daily routine. They are indeed effective for ankle stability.
Jul 10, 2020
Daniel Hall
I've been consistent with these exercises, and I'm already noticing a positive change in my ankle stability.
May 30, 2020
Mark Hallett
I've been consistent with these exercises, and I'm seeing gradual improvement in my ankle stability.
May 28, 2020
Joe Cramer
The exercises seem doable. Looking forward to giving them a try.
May 2, 2020
Melisa Vergara
I've already started incorporating these exercises into my routine. Thanks for the insight!
Apr 19, 2020
Ken Ihrer
Ankle instability has been a recurring issue for me. I'm hopeful about these exercises.
Mar 25, 2020
Shirley Smith
I've started doing some of these exercises already. Hoping for positive results!
Jan 8, 2020
Alexander Slavin
I've recommended these exercises to friends dealing with ankle instability, and they're experiencing positive results!
Dec 10, 2019
Russell Bustamante
These exercises have made a world of difference to my ankle stability. Thank you for this invaluable guide!
Oct 14, 2019
Diane Villanueva
Physical therapy is underrated. These exercises could make a significant difference.
Sep 12, 2019
Lisa Riti
Ankle instability can be frustrating. I'm eager to see if these exercises help.
Jul 10, 2019
Sam Eckhouse
I need to focus on ankle stability. These exercises are a good starting point.
Jul 3, 2019
Jean Boisset
I've struggled with ankle instability for years. These exercises might be the answer.
Jun 29, 2019
Marty Park
I've recommended these exercises to my colleagues with ankle instability issues. They are very effective!
Jun 17, 2019
Peter Atuma
Ankle stability is crucial for physical activity. These exercises should help a lot.
Jun 9, 2019
Not Provided
The impact of these exercises on my ankle stability has been nothing short of amazing. Thank you!
May 2, 2019
Marion Walton
I've bookmarked this article for future reference. Great information!
Apr 29, 2019
Dani Arnaout
I never knew these exercises could help with ankle issues. I'll give them a shot.
Apr 14, 2019
Jim Mahoney
It's reassuring to have a specific set of exercises dedicated to chronic ankle instability. Very helpful!
Apr 12, 2019
Nick Chakalos
I'm glad I stumbled upon this article. These exercises are what I need right now.
Mar 13, 2019
Judy Hicks
It's encouraging to see these exercises tailored for chronic ankle instability. Thank you!
Jan 25, 2019
Qiuhong Wang
I've been looking for exercises like these. Thank you for the clear instructions!
Jan 19, 2019
George Kilguss
I've shared this article with my support group dealing with ankle instability. It's been very well received!
Dec 14, 2018