How to Gain Ankle Muscle or Fat

Increasing the size of your ankles can be done two ways; adding muscle or adding fat. Adding fat to any part of your body is generally not recommended due to the negative health consequences of excess body fat. Therefore, you should focus on gaining muscle. There are several small muscles that surround your ankle joint and work to move your foot and big toe. Perform exercises that target these muscles regularly to gain ankle muscle.

A therapist is stretching someone's ankles. (Image: Wavebreakmedia/iStock/Getty Images)

Step 1

Practice an ankle flexion exercise. Tie one end of a resistance band to a sturdy object and the other end around the ball of your right foot. Sit on the floor so that the bottom of your foot faces the object and there is no slack in the band. Slowly flex your ankle by pulling your foot against the band and toward your body. With control, return to the starting position. Complete the desired number of repetitions and then repeat with your left foot.

Step 2

Jump and reach to plantar flex your foot. Stand with your feet slightly apart and parallel. Bend your knees and lower your hips slightly. Push through your feet to explode upwards, reaching upward with your arms. Land with soft knees and equally on both feet. Immediately jump upward again, jumping as high as possible with each attempt.

Step 3

Perform a seated heel raise to gain ankle muscle. Sit in a chair with your knees bent and feet flat on the floor. Place your hands on your knees. Lift your heels as high as you can while pressing down with your hands to resist the movement. Lower your heels back to the floor to repeat the exercise.

Step 4

Work on isometric toe contractions. Sit in a chair with your knees bent and feet flat on the floor. Cross your right leg over your left so that the outside of your right ankle is resting on your left knee. Grasp your big toe between your thumb and fingers. Press your toe toward the bottom of your foot while resisting movement with your fingers. Hold the contraction for five seconds and then relax. Repeat the exercise in every direction you are able to move your toe, resisting each contraction with your fingers. Repeat the exercise with your other big toe.

Tip

Complete one to three sets of 10 repetitions of each exercise.

Warning

Consult your doctor before beginning a new exercise program.