6 ankle strengthening exercises to improve balance and prevent sprains

Ankles take a real beating from everyday hustle, especially navigating India’s pothole-filled streets, crowded trains–and sudden stairs. They handle your full body weight with every step, twist, or stop, so building strength here keeps you steady, slashes sprain chances–and supports knees and hips too. These foundational no-equipment exercises come straight from trusted spots like Cleveland Clinic and orthopedic guides. They hit plantarflexors i.e- (calf muscles), dorsiflexors (shin front), invertors and evertors (sides), plus that all-important proprioception for balance sense. Do them 3 times a week, 2-3 sets of 10-20 reps or holds–always with rest days to let muscles recover–and grow stronger.