{"id":965967,"date":"2026-07-29T03:40:13","date_gmt":"2026-07-29T03:40:13","guid":{"rendered":"https:\/\/www.europesays.com\/us\/965967\/"},"modified":"2026-07-29T03:40:13","modified_gmt":"2026-07-29T03:40:13","slug":"daily-exercises-to-restore-ankle-strength-after-60","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/965967\/","title":{"rendered":"Daily Exercises to Restore Ankle Strength After 60"},"content":{"rendered":"

Ankle strength shouldn\u2019t be an afterthought.<\/p>\n

Your ankle is a joint you use every single day. It\u2019s where your talus, calf, and shin bones<\/a> meet, joining your lower leg to your foot. Strong ankles<\/a> are necessary to keep you mobile, balanced, and stable on your own two feet; they also help you walk, run, climb, and stand up with ease.<\/p>\n

\u201cWe think of the ankle as an afterthought a lot of times. The thing is, the ankle is not an accessory to the balance system. In fact, it is the front line of the balance system,\u201d explains Terry Tateossian<\/b><\/a>, Founder, Certified Lifestyle Medicine Coach, Trainer, and Nutritionist for Women 40+ at THOR \u2013 The House of Rose, who has completed a variety of advanced training to support her work in women\u2019s health and middle-aged weight loss. \u201cWhen you feel yourself starting to lose balance<\/a>, the ankle is the first line of defense. The small and fast micro adjustments in the foot and lower leg are what catch you before the bigger hip muscle activates. The specific consequences of reduced ankle stability create a number of issues: Your foot clearance drops, your side-to-side mobility and lateral stability fail, your gait shortens, which creates a fall risk just on its own, and your stability on stairs collapses.\u201d<\/p>\n

Essentially, ankle strength is crucial for leading an active, independent life. To get started restoring ankle strength faster than gym workouts, below are four daily exercises you can include in your routine.<\/p>\n

\tHeel Raises With Counter Touch<\/p>\n

\u201cHeel raises are a direct exercise for calf strength and posterior ankle stability, which helps strengthen the calf muscles as they are the fastest muscle to atrophy in the body after 60 years old,\u201d Tateossian tells us.<\/p>\n

    \n
  1. Begin standing tall, facing a counter with your hands lightly resting on the surface for support.<\/li>\n
  2. Place your feet hip-width apart.<\/li>\n
  3. Slowly rise onto the balls of your feet.<\/li>\n
  4. Hold at the top for 1 second.<\/li>\n
  5. Slowly lower back down.<\/li>\n
  6. Perform 3 sets of 15 to 20 reps, Tempo 3010. Rest for 60 seconds between sets.<\/li>\n<\/ol>\n

    Over 45? If You Can Wall Sit This Long, Your Body Beats Your Age<\/a><\/p>\n

    \tToe Raises<\/p>\n

    \u201cThis is an exercise that is highly underrated, but it\u2019s one I would recommend the most. It trains the tibialis anterior\u2014on the front side of the shin\u2014which is what we use during walking. As we age, and this muscle weakens, the foot starts to drop slightly, and the toes catch on carpets or curbs, which creates tripping hazards for people.\u00a0 Some of the falls I\u2019ve seen in older adults could be very much preventable with daily toe raises,\u201d Tateossian shares.<\/p>\n

      \n
    1. Begin standing with your back a few inches from a wall.<\/li>\n
    2. Keep your heels planted on the floor.<\/li>\n
    3. Lift your toes and the balls of your feet off the ground as high as you\u2019re able to.<\/li>\n
    4. Slowly lower.<\/li>\n
    5. Perform 3 sets of 15 to 20 reps, Tempo 3010. Rest for 60 seconds between sets.<\/li>\n<\/ol>\n

      4 Classic Exercises That Reverse Aging Faster Than Cardio<\/a><\/p>\n

      \tSingle-Leg Balance Hold<\/p>\n

      6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

      \u201cThis exercise directly trains proprioception, which is the sense of where our bodies are in space. It helps prevent falls, which is the number one injury for people over 60,\u201d Tateossian explains.<\/p>\n

        \n
      1. Begin standing near a countertop for balance.<\/li>\n
      2. Lift one foot slightly off the ground.<\/li>\n
      3. Hold your balance on the standing leg for about 15 to 30 seconds.<\/li>\n
      4. Perform 3 sets per side.<\/li>\n<\/ol>\n

        Over 45? If You Can Hold These 3 Positions, You\u2019re Stronger Than Most<\/a><\/p>\n

        \tAnkle Alphabets<\/p>\n

        \u201cThis is simple enough to do daily, and it moves the ankle through its full range of motion in every direction. The muscles targeted here are the ones that prevent sideways ankle rolls, which are the most serious cause of ankle injuries in adults over 60,\u201d Tateossian points out.<\/p>\n

          \n
        1. Begin sitting tall in a chair.<\/li>\n
        2. Lift one foot off the ground.<\/li>\n
        3. Slowly draw the letters of the alphabet in the air with your big toe.<\/li>\n
        4. Switch sides.<\/li>\n<\/ol>\n

          Alexa Mellardo<\/p>\n

          \t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Ankle strength shouldn\u2019t be an afterthought. Your ankle is a joint you use every single day. It\u2019s where…\n","protected":false},"author":3,"featured_media":965968,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[38],"tags":[10663,1198,210,260027,181350,67,132,68,9008],"class_list":["post-965967","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-daily-exercise","tag-fitness","tag-health","tag-leg-exercise","tag-over-60","tag-united-states","tag-unitedstates","tag-us","tag-workouts"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/117001193046168514","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/965967","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=965967"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/965967\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/965968"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=965967"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=965967"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=965967"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}