One of the ways to strengthen your ankles is to maintain their flexibility. Scott Murr, co-author of “Runner's World: Run Less, Run Faster,” says flexibility is enhanced when you point your toes away from or toward your knee and when you point your toes in or out. The flexion movements -- pointing up or down -- are natural ones you do all the time to some degree when walking, running or going up or down stairs. By purposefully performing ankle flexions, you build flexibility in your ankles.
When you work out on an elliptical, your foot moves in an elongated circular pattern that requires your ankles to change positions constantly, flexing downward and up again. These are some of the exact movements recommended for strengthening your ankles. It's because of this that ellipticals are used for rehabilitation programs for ankle injuries as well as by runners who cross-train and want to strengthen their ankles. In a 2006 "Ask the Experts" column for "Runner's World" magazine, fitness director and adjunct professor Chris Johnson recommends using the high incline setting on the elliptical to work your ankles.
Strengthening the muscles that surround your ankles is an effective way to stabilize them and keep them from injury. When you use a higher resistance setting on an elliptical machine, the downward pushing motion of your leg during the stride works your calf muscles to help build the support your ankles need.
When you want to strengthen your ankles because of a sprain or other injury, take care not to start on the elliptical too soon. If you begin using the elliptical before your ankle is healed enough, you run the risk of reinjury. Work with your doctor or physical therapist to determine when the time is appropriate to add an elliptical workout to your rehab protocol. The American Orthopaedic Foot and Ankle Society recommends that you wait until your ankle is able to bear weight comfortably and when you've regained most of your full range of motion before starting on ankle strengthening work.
