Do you approach every uneven sidewalk or rocky trail with caution? Does the thought of playing sports make you nervous about rolling your ankle? If you struggle with weak ankles, even everyday activities can feel risky.
Ankle instability can make you more prone to repeated ankle sprains and long-term joint issues. But the good news is that there are effective treatments and strengthening exercises that can help you regain stability and confidence.
To learn more, we spoke with Drew Jenk, DPT, with Banner Physical Therapy. He shared expert advice on how to strengthen your ankles, improve mobility and reduce your risk of injury.
Why do some people have weak ankles?
"When I hear someone complain of ‘weak ankles’ or frequent ankle injuries, there are a few things I look for right away," said Dr. Jenk.
- Have you had a previous ankle injury? If you’ve had a previous ankle sprain—especially more than once—you may have chronic ankle instability that makes reinjury more likely.
- Are your ankle joints unstable? Some people have naturally loose ligaments or conditions like Ehlers-Danlos Syndrome, which affect connective tissues and make joints more flexible but less stable.
- Are the supporting muscles weak? Weak or imbalanced muscles in your foot and ankle can reduce stability, making it harder to control movement and avoid injury.
Whether your weak ankles are due to a previous ankle injury or a lack of stability from birth, identifying the cause is key. "Your treatment will work to solve the root issue in your joint," Dr. Jenk explained. "A physical therapist will investigate your range of motion, the strength of the muscles surrounding your ankle and your balance to find what is causing your ankles to feel weak."
Common causes of ankle instability
Dr. Jenk outlined a few common reasons why people experience weak ankles:
- Loose ligaments – If your ligaments don’t provide enough support, your ankle may feel unstable.
- Weak ankle and foot muscles – Weakness in the intrinsic foot muscles, dorsiflexors or evertors, can make the ankle more prone to rolling or giving out.
- Muscle imbalances – Weakness in surrounding muscle groups, like the glutes, can contribute to ankle instability.
- Foot deformities – In rare cases, structural issues in the foot can make ankle stability harder to maintain.
Treatment for ankle instability and strengthening exercises
If you’ve experienced an ankle sprain or struggle with ongoing instability, taking steps to strengthen your ankles can reduce your risk of future injuries.
- Let your ankle heal first – If you’ve had a recent injury, focus on rest and recovery. Rushing back into activity too soon can lead to repeated ankle sprains and long-term weakness.
- Incorporate ankle exercises – "Weak ankles aren’t necessarily a sign that you aren’t active enough," Dr. Jenk said. "Ankle weakness can occur at any level of athleticism." A physical therapist can provide a personalized plan of strengthening exercises to improve stability and balance.
- Stretch with caution – "Most ankle injuries are related to hypermobility," Dr. Jenk explained. "So, stretching can be a core element in your recovery, with the goal of regaining a healthy range of motion."
- Use a brace if needed – An ankle brace can help stabilize your joint and prevent reinjury. "Braces do not replace rehab," Dr. Jenk warned, "but they may improve your gains from it." Your physical therapist can help determine the right type of support for your needs.
- Start with low-impact activities – When returning to activity, choose lower-risk options like cycling or swimming. These help keep you active while reducing strain on your ankle joints. If you’re eager to get back to running or sports, start with even surfaces before tackling rougher terrain.
When is surgery an option?
In most cases, strengthening exercises and physical therapy provide effective treatment for ankle instability. However, in severe cases—such as when foot deformities or repeated injuries have led to lasting damage—ankle surgery may be recommended. A specialist can evaluate whether surgery is necessary based on your symptoms and history of instability.
Get back to doing what you love
Ignoring ankle weakness can lead to repeated ankle sprains and long-term joint problems. Instead of waiting for another injury to happen, seek treatment for ankle instability and start strengthening your ankles now.
Whether you need ankle exercises, bracing or physical therapy, the right treatment plan can help you regain stability and confidence. If you're struggling with ankle weakness, schedule an appointment with a Banner Health specialist today and take the first step toward stronger, healthier ankles.
Recommended reading
- Four Ways to Support Your Ankles During Exercise
- When You Shouldn’t Walk It Off After an Injury
- What Happens to Your Body When Your Glute Muscles Are Weak?
Content in this article was updated on March 15, 2025.
