Working out with ankle resistance bands is a great way to tone your muscles and burn fat, but they can also be used for rehabilitation exercises.
Anyone who's had an accident or injury has probably seen their doctor recommend taking it easy on the injured area. This often takes the form of putting ice on it, elevating it, wearing compression sleeves, and using a resistance band.
In WW II, the Navy used elastic resistance to help their sailors recuperate from injuries and stay in shape even when recovering from surgery or injury.
In fact, WW II era sailors who exercised with resistance bands received considerably more pay during recovery than those who treated it as a convalescent leave (leave given to sailors to recover from an injury).
As you can see, resistance bands are tried-and-true tools for rehabilitation and strengthening exercises.
Here are 10 ankle resistance band moves that will help improve your strength, balance, flexibility, and coordination. They require no weights or equipment other than a good quality resistance band (such as the TheraBand), so they're great for at-home workouts.
P.S: As with any exercise routine, see your doctor before starting this or any other strength and flexibility program, especially if you have a health condition.
1. Hamstring Curl
Stretch one leg out in front of you and keep the other bent with your foot on the floor. Loop the resistance band around your toes and hold it at both ends with your palms facing each other, arms extended.
Keep your back straight, engage your core, and slowly bring your heel toward your butt, bending at the knee. Slowly return to the starting position.
Note: You can also do this with both legs at the same time.
2. Standing Calf Raise
Keeping your arms at your sides, stand on top of the resistance band. The closer you stand to the anchor point, the harder this exercise will be.
Slowly rise up on your toes and slowly lower yourself back down. Make sure to engage your core and glutes as you do this.
3. Front Squat
Place one end of the band under both feet and grasp it with both hands, extended out in front of you at shoulder level. Your arms should be straight but not locked, elbows slightly bent. Keep your chest high as you bend at the knees and descend towards a sitting position.
Engage your core to keep from leaning forward as you come down - the goal is to have an imaginary chair behind you so that each time you squat, it feels like there's a chair behind you that you're getting closer to. Keep your heels on the ground and slowly rise back up, keeping your core engaged throughout the movement.
4. Monster Walk
Walk sideways, with one leg on the band and one-off. Keep a slight bend in your "inside" leg as you take a step so that the band doesn't get stretched or bunched up. Try to take even steps and keep your torso tall, not leaning too far forward or back.
5. Forward Lunge
Stand with one foot in front of the other and band just above your ankles. Place hands on hips or out in front of you for extra balance.
Slowly step forward with your back foot, bending at the knee to lower yourself towards the ground. Keep your front knee directly over top of your ankle so that it doesn't go past your toes, which can cause an injury to the ligaments in the front of your ankle. Slowly straighten both legs to rise up again - do not lock your knees when standing back up!
Make sure to engage your core while doing this move, especially if you're using heavier resistance bands.
6. Standing Glute Kickbacks
Loop the resistance band around your ankle and stand with one foot in front of the other. Bend your knee to slowly raise your leg up behind you, engaging your glute as you do so.
Lower back down and repeat for all reps before switching legs. Make sure to engage your core when doing this move!
7. Single-Leg Balance
Stand on one leg, extending the other in front of you with toes touching the ground. Place a resistance band just above your ankle. Engage your core and slowly raise yourself onto your tip-toes while maintaining balance. Slowly lower back down to start position and repeat for 10 reps before switching legs. Make sure to engage your core while doing this move!
8. Side-Lying Leg Lifts
Lie on your side with your head resting on your arm, the other leg bent and pressing against the ground for support.
With a resistance band just above your ankle, slowly lift your top leg up behind you while keeping it straight. Make sure to engage your core when doing this move! Keep it slow and controlled before lowering back down to the start position.
Do 10 reps on one side before switching sides. You can also do this exercise with both legs at the same time for added resistance.
9. Side Plank
With a resistance band just above your ankle, lie on one side and raise yourself up into a side plank position. Make sure to engage your core and glutes when doing this move!
Keep it slow and controlled before lowering back down to the starting position. Make sure you don't roll onto your back while doing this move! Keep your top leg up throughout the movement.
Do 10 reps on one side before switching sides. You can also do this exercise with both legs at the same time for added resistance.
10. Lateral Band Walks/Shuffle
Stand on top of your band with feet hip-width apart, knees slightly bent, and arms out in front of you for balance.
You can do this move from side to side by simply taking a few steps across the width of the band, or you can use the band to perform a lateral "shuffle".
To do this, simply take small lateral steps with one leg. The direction you step should be determined by the side you're holding onto for support.
For example, if you're standing on your right foot with your left hand wrapped around the band for support, take small lateral steps to the right.
Continue moving forward for 10-15 seconds until your reach the other end of the band.
You can also move backward if you prefer! Keep your shoulders down and engaged throughout this movement, and keep it smooth and controlled.
Perform 2-3 sets of this move to increase strength and stability in your ankles.
For information on how to do other resistance band exercises, check out my article on how to do resistance band exercises here:
Conclusion
These are only some of the resistance band exercises you can try on your own.
If you're unsure of how to do any of these exercises, make sure to reference the article I linked on how to do each exercise properly.
Make sure you check with a doctor or physical therapist before performing any new exercise on your ankle, especially if you have an injury!
Now get out there and give these resistance band exercises a try! Cheers!
