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I've had this problem many times myself. I have done it about 7 times now I believe, and had no luck until one day I found specific exercises and routines which helped.
First of all, it's good to do roughly 20-30 squats per day, easing the pressure onto the ankles. Following this would be a short, brief 10 minute jog.
Once you get used to this you would then use a 'smith' machine to bear weights while you do squats strengthening the ankle further. After this, you should do progressive runs known as the 'fartlek'. The 'fartlek' is good as it bears different loads of pressure and strain on the ankle, thus strengthening it more.
One key element though is to take pain killers before and during the exercise and be sure to wear ankle protectors to reduce element of further injury.
I hope this helped.
You can also do releves, you stand with your feet flat on the ground, and push up onto the balls of your feet, or your metatarsals. Do a bunch of these each day, and your ankles will become a lot stronger.
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∙ 14y ago
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