What are good exercises to strengthen weak ankles due to flat feet?!


Question:
I have slightly flat feet. I've been taking Capoeira lessons, the lessons have added intense impact and awkward stress and positions of my feet and ankles.

Now my ankles are giving me problems. It hurts to rotate my foot in a circle, and there is a little bit of swelling. I'v cut down the lessons for a week, and the pain is slightly gone, but what do i do to make them stronger so it doesn't happen again?
Answers:
You could try some rigid insoles in your shoes to support your arch and take the stress off the muscles of the ankle. You can find the insoles at running shoe stores, make sure though they are the rigid ones. The insoles should give you the best relief.
As for exercises, make sure to stretch your calf muscles regularly before and after exercise, and hold the stretch for 20-30 seconds. For strengthening, try toe raises and heel raises, as well as balancing on one foot and once that is easy balancing on an unstable surface like a couch cushion.

Other Answers:
cycling. warm up your self before doing any exercise.

Hi! one question, does arthritis run in your family? Do you take motrin ib for swelling? Is your weight ideal for your height?

yes ^^that guy^ is right i think i would go to the gym and try out one of the pedal machines

The most intense exercise for ankles and calfs is brisk walking. You'll feel the tension in you ankles at first but after a while you'll see a difference.

Cycling is also good but tends to build the upper legs more than the ankles.

CYCLING yup i agree with booboo, thats #1 on the list of things to do. if you jog, stop, cycling is lower impact. you want to build muscle around the ancle w/o damaeing it. also whatever pain meds u are taking: ibuprofin is what u want in this instance. that'll help your mobility, cut back the swelling, and (still verry important) ease the pain. also for those lessons, a lil sports wrap wouldnt hurt anything.
Source(s):
my girlfriend has the same weak ancle issue.

I used to have that problem and went to a podiatrist. He gave me custom inserts for my shoes, and I was fine after 4 months.

I have the same problem, here is what I had to do.

First exercise is a wobble board, it is a round board about 2 feet diameter with a lacrosse ball in a hole in the middle. You can buy them or make them. This strengthens your ankles as you move it around.

Second, when you walk run, stroll about walk on grass an uneven ground. This variable terrain will help build ankle muscles.

Third and last is toe lifts. Stand up, and go on your tippy toes. Over and over, I do about 100 a day. Then do the opposite side muscle, sit down and lift your toes off the ground keeping your heel down. Same thing they have people with splint shines too.
Answers:

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