What are good exercises to strengthen weak ankles due to flat feet?
401115
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.\nAs 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.
388816
First try running up and down a few flights of stairs on your tippy toes.  You can also try finding something heavy and holding on to it, while you stand with you tippy toes on the edge of a stair and do calf raises.  Instead of leg presses at the gym, use the leg press machine and extend it fully with your legs, then slide your feet down until your toes are on the edge of the foot support part of the machine.  Using just your toes extend the machine back and forth, doing a sitting version of calf raises.  Jogging and playing basketball will also strengthen your leg and calf muscles.
286065
Try pliometrics. Lunges work too. Jumping rope and anything that can make your muscles think they have to work harder than they do. Figuratively speaking of course. Try tying a piece of surgical tubing to your ankle and anchor it somewhere. Make sure it is resistant enough and do high-knee type steps.
792052
RICE\nRest\nIce\nCompress\nElevate\n\nthat should be your first goal in the first 24-48hrs. you can also do very gentle Active range of motion but non-weight bearing. this will encourage blood flow that will help bring needed nutrients and flush out toxins etc. a support may be worn if necessary but not at night as it will decrease blood flow and therefore limit the amount of lymphatic drainage (the swelling). make sure over the next few days you do not challenge the ankle too much, off stairs, no uneven surfaces. \nthe important thing to remember is if you sprain your ankle often it's likely do to laxity (looseness) of ligaments and weakness of muscles. you need to improve the strength of your ankle muscles because ligaments generally don't tighten up again. physio is a good source for exercises. they depend on which ligaments you strained.
90006
Here are a couple that I do.  I sit on the floor legs out together in front of me,then have the foot flexed and reach over your legs to your feet....do the same but have foot pointed. She can just flex and point her feet too.    This other one you need to have something to hold onto.  Stand up and flex one foot and lift the leg to the side about 4 times,then do for the other leg.  After that kick the leg behind you.  This one can have the foot pointed too.      I experience tightness in my legs and these exercises help me.
205713
Try laying flat on your back and raise your legs until your heels are about 2-3 inches off the floor, and hold them there for as long as you can.  Do it as often as you like but be prepared for sore muscles in you stomach.
324306
put on ankle wieghts and do slow and fast leg lifts and keep the feet only about 6 inches off the floor and crossing roman chair situps will work the obliques,, Good Luck,, an olde dude Ps go over backwards slow towork the roman chairs better the extension helps hit the lower gut and add a few pounds to the chest with a light plate then a larger as you go
239983
Try water aerobics. That's a low impact way to strengthen joints.
653868
use resistence bands and do exercises that involve lying on the floor with the bands, that way there is no weight on your knees.
321344
hello..\nif u use a step on the stairs put the front of your feet on the edge and go up and down ...for different difficulties go really slowly for the strength...then you can move on to doing in on one leg..this exercises also raises the arches of your feet which make s you faster at running...this exercise is mainly used by dancers :P\nraises are really good and you can vary them by doing them quickly and lots of slowly...then again move on to doing them on one leg..skipping is a good way of building all leg muscles...squats improve you quads...\nif you visit www.dance.net and then click on advice the strenghtening they have exercises for strenghtening evry muscle in th body..\nsearch on the internet for strenghtening for teens and there should be a site which i don't remeber name which includes pictures aswell\nbreathing during exercise is really important as it brings all the oxygen around your body..\nremember to strectch before and after exercises..\nxx
270840
hang upside down from a tree... it'll help alot... n lots of stretchin exercises too...
567441
strengthen your leg and arm muscles.
407532
Do crunches, but do them properly.  Lie flat on the floor, raise your head part-way up as you are bringing your knees up, then slowly, very slowly lower your legs to the floor. Do as many reps as you are comfortable with, gradually increasing the number of reps per day. Eventually add ankle weights to really add toning benefits.
610751
if you lay down on the floor in front of a 4-legged chair, so that your legs are in the seat of the chair (above your body of course) and hold the two legs of the chair closest to you (for support) you can do this exercise. you place your heels on the front edge of the chair, and then you place one ankle on the opposite knee (so that your leg is bent and the knee outward). then, in that position, you lift your butt into the air, using the remaining heel on the chair to push up. do 10 for each leg, then stretch and repeat three times, you will DEFINITELY notice it is doing something
660822
Dips.  Extend your legs out in front of you.  Support yourself on the edge of a chair.  And lower your body towards the floor.  Do 3 set of 8.  Work your way up to 3 sets of 20, and add weight to your lap.
127863
I have weak ankles. First, before you do anything strenuous, make sure you stretch. I see this is under football, so make sure you tape your ankles before you play!! It will help!
340686
Warm up thoroughly, wear good running shoes, toe taps are good for strengthening shins. Get a coach to check your stride. If that doesn't work see a sports physiotherapist\nfor a diagnosis.