{"id":18219,"date":"2018-02-01T14:43:35","date_gmt":"2018-02-01T22:43:35","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=18219"},"modified":"2025-05-28T13:37:26","modified_gmt":"2025-05-28T13:37:26","slug":"ankle-building-exercises","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/ankle-building-exercises\/","title":{"rendered":"Ankle Building Exercises"},"content":{"rendered":"<p>Here are some moves that can help strengthen your ankles, prevent injury and allow for better stabilization in your other movements.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15477\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>1. Walk on the Balls of Your Feet<\/h3>\n<p>\u2022 Helps improve the arch of your foot and strengthens calf muscles.<br \/>\n\u2022 Start on the balls of your feet, lifting your heels off the ground<br \/>\n\u2022 Walk forward and backward, keeping the rest of your body tall.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15477\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>2. Duck Walk<\/h3>\n<p>\u2022 Start by crouching down as low as you can into an air squat.<br \/>\n\u2022 Now start walking in this squat position, one step at a time (usually easiest to get moving by pushing your knee out to the side).<br \/>\n\u2022 Try to keep your heel on the ground if you have some flexibility. Otherwise, to start, you may wind up on the balls of your feet.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15477\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3>3. \u201cSissy\u201d Squat<\/h3>\n<p>\u2022 Start with using a support, such as, the side of squat rack, with both hands wrapped around it<br \/>\nYou can do this two ways:<br \/>\n\u2022 Start on the balls of your feet and squat down and hold for 5 seconds, then stand back up.<br \/>\nOR<br \/>\n\u2022 Squat down with feet flat, and at the bottom of the squat, come up onto the balls of your feet, hold for 5 seconds, then stand back up.<\/p>\n<h6 style=\"text-align: right;\">by Samantha Coogan, MS, RDN, LD<\/h6>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15477\" src=\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\" alt=\"blog-divider-line\" width=\"620\" height=\"60\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg 620w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line-300x29.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><br \/>\n<a href=\"https:\/\/shop.thedolcediet.com\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-ShopLogo.png\" alt=\"DolceDiet-ShopLogo\" width=\"412\" height=\"121\" class=\"aligncenter size-full wp-image-16121\" srcset=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-ShopLogo.png 412w, https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-ShopLogo-300x88.png 300w\" sizes=\"auto, (max-width: 412px) 100vw, 412px\" \/><\/a><br \/>\n<a href=\"https:\/\/shop.thedolcediet.com\/collections\/apparel\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/2016\/02\/DolceDiet-Apparel-1280x600-938x440.png\" alt=\"DolceDiet-Apparel-1280x600\" width=\"620\" height=\"340\" class=\"aligncenter size-large wp-image-16120\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are some moves that can help strengthen your ankles, prevent injury and allow for better stabilization in your other movements. 1. Walk on the Balls of Your Feet \u2022 Helps improve the arch of your foot and strengthens calf muscles. \u2022 Start on the balls of your feet, lifting your heels off the ground [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16243,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[2007],"class_list":["post-18219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-strengthen-your-ankles"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.4.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ankle Building Exercises - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/ankle-building-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ankle Building Exercises - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"Here are some moves that can help strengthen your ankles, prevent injury and allow for better stabilization in your other movements. 1. 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