Do your ankles often feel weak, unstable, or painful? If so, you're not alone.
Weak ankles are a common issue that can affect your balance, mobility, and overall quality of life with multiple sclerosis (MS). But here's the good news: you can strengthen your ankles and feel more confident with simple exercises you can do right from home.
By the way—have we met? Hi, I'm Dr. Gretchen, a physical therapist and MS-certified specialist. I've dedicated my career to understanding Multiple Sclerosis and helping individuals overcome its symptoms. Through my work, I provide MS-specific exercises, easy-to-understand educational videos, and a supportive community to enhance the quality of life for those with MS. Thousands of people have improved their everyday lives using these research-backed strategies, finding renewed hope and confidence in their ability to continue progressing and living life to its fullest.
Today, I want to go through some easy yet effective ankle-strengthening exercises that can help you improve ankle strength, reduce pain, and boost your overall mobility. Let's dive in!
Before we jump into the exercises, let's quickly talk about why weak ankles happen in the first place. Often, ankle weakness isn't just about the ankle itself—it's related to what's happening at the joints above and below it. For example:
Knee Pain: If you're experiencing knee pain, it might actually be due to weakness or tightness in your ankle or hip muscles.
Hip Issues: Similarly, hip issues can also contribute to ankle instability.
Everything in our body is connected, so strengthening your ankles often means you'll also be helping your knees and hips at the same time!
Here are some of my favorite exercises to recommend to clients to improve ankle strength and stability. These movements are easy to do from a seated position and can make a big difference when done consistently.
This exercise targets the muscles at the front of your ankle—the ones responsible for lifting your foot upward (important if you experience foot drop or foot slap).
Exercise Steps:
Repeat this exercise for 10 repetitions. If doing both ankles together feels challenging, alternate sides (5 repetitions per side). Doing this exercise regularly helps strengthen those important muscles at the front of your ankle and shin.
Believe it or not, strong hips can help support stronger ankles! Here's how to do seated clamshells:
Exercise Steps:
Repeat this 10 times. This exercise strengthens hip muscles that support better stability throughout your legs—including your ankles!
Strong thigh muscles help support stable ankles too! Here's how to do seated leg kicks:
Exercise Steps:
Perform 5 repetitions per side. This exercise targets both quadriceps (front thigh muscles) and hamstrings (back thigh muscles), which help support stable knees and ankles.
Squats aren't just for athletes—they're fantastic for ankle stability too! Here's how you can safely perform them:
Option A (Seated):
Option B (Standing):
Perform 10 repetitions in total. Squats strengthen many lower body muscles—including hips, knees, calves, and ankles—providing better overall stability.
Stretching is equally important for improving ankle strength and reducing pain. Here's one of my all-time favorite simple stretches to try:
Figure Four Stretch
This stretch helps relieve tightness around hips and thighs—areas that directly influence ankle stability.
Consistency is key! Aim to perform these exercises regularly—ideally every day or at least several times per week—to see noticeable improvements over time.
Remember: Quality matters more than quantity. Slow movements with control are more effective than fast repetitions. Focus on feeling each exercise in the correct muscle groups mentioned above.
If an exercise feels too challenging or uncomfortable at first, modify it by reducing the range of motion, pause time, or repetitions until you're ready for more intensity.
Everyone's body moves differently—and that's okay! You might not look exactly like someone else when doing these exercises. The most important thing is that you're feeling them working in the right areas:
If you're feeling these muscle groups activate clearly during each exercise, you're doing it right—even if it looks slightly different from someone else's form.
If you're looking for more personalized guidance or want additional MS-specific exercises designed by an MS specialist physical therapist (aka me!), consider joining the class—The MSing Link! You'll get access to live exercise classes tailored specifically for people managing MS symptoms—including expert guest speakers like neurologists and nutritionists who answer all your questions.c
Remember: You're not alone on this journey toward stronger ankles—and better mobility! Keep practicing these simple yet powerful exercises regularly—and you'll soon notice improvements in strength, balance, comfort—and confidence in everyday activities.
Have questions about strengthening weak ankles? Please feel free to DM me on Instagram @doctor.gretchen.
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com
