Simple Ankle Exercises Shared by Cult Fit Founder and Fitness Expert to Help Parents Over 60 Stay Active and Injury-Free
Simple Ankle Exercises Shared by Cult Fit Founder and Fitness Expert to Help Parents Over 60 Stay Active and Injury-Free
Exercise for ankles might not be the first thing that comes to mind when we think about aging, but it should be. As we grow older, our joints—especially around the ankles—begin to lose flexibility and strength. This can lead to frequent sprains, poor balance, and even limit mobility over time. But strengthening the ankles doesn’t require complicated gym equipment or intense workouts. In fact, with just a few minutes a day, seniors can protect themselves from injuries and feel more confident in their movements.
Fitness expert and Cult Fit founder Rishabh Telang recently shared a glimpse into his own mother’s fitness routine. At 63, she follows a simple ankle-strengthening regimen that helps her maintain stability and reduce the risk of falls. These exercises are easy enough to be done at home and are ideal for parents or older adults starting their fitness journey.
Here are the four exercises his mom includes in her routine—and they’re worth passing on to your loved ones too.
1. Ankle Rotations
Start by sitting comfortably on the floor. Lift one leg and support it using both hands—one under the knee and one on the calf. Begin rotating the ankle slowly in one direction, and then switch. Repeat the same on the other leg.
This improves mobility in the ankle joint and gets the blood flowing.
2. Knee-to-Wall Stretch
You’ll need a low platform or step for this. Place one foot on the platform and the other flat on the ground. Lean slightly forward, placing both hands on the thigh of the leg on the platform. Gently push the knee forward without letting your spine bend or the back knee shift.
This stretch works the ankle and lower leg muscles, improving range of motion and flexibility.
3. Ankle Raises (Heel Raises)
Stand upright with your feet hip-width apart. Slowly lift your heels off the ground to stand on your toes, then gently lower your heels back down. Repeat this motion several times.
This simple move helps build strength in the calf muscles and ankles, aiding in better balance and walking stability.
4. Towel Grab with Toes
Sit comfortably in a chair and place a towel under your feet. Make sure the edge of the towel is just beneath your toes. Try to grip the towel with your toes and pull it toward you. Continue until you’ve gathered the whole towel under your feet.
This fun and effective movement targets the small muscles in your feet and toes, which play a big role in overall foot and ankle stability.
Why Ankle Strength Matters More Than You Think
Strong ankles are essential—not just for walking comfortably, but for overall movement control and injury prevention. Weak ankles can cause misalignment in your posture and increase the risk of falls, especially in older adults.
In fact, studies from organizations like Advanced Physiotherapy and the National Institutes of Health (NIH) highlight that regular foot and ankle exercises improve balance and coordination in seniors. Simple movements like these, performed just a few times a week, can lead to noticeable improvements in stability.
If your parents are looking to stay active and independent as they age, starting with ankle-strengthening exercises is a smart move. These four simple yet effective movements can be done at home without any special gear, making them perfect for beginners or older adults who want to ease into fitness.
Note: This content is shared for informational purposes only and is based on a social media post by a fitness professional. It’s not medical advice. Always consult a doctor before starting any new exercise routine
