Had several falls, how do I strengthen my ankles?

[Summerhillsquare]

I've fallen over a few times in the last year, quite heavily. My ankle turns over and down I go, forwards. My ankles are sore and swollen for a couple of weeks afterwards. I'm wearing boots, usually with a couple of pairs of socks to try and provide support. I'm a little overweight and asthmatic but keen to get outdoors for more excercise. I gym and swim twice a week. What else can I do? Do those walking poles help, or should I get a stick?

Stand on one leg as often as you can. Seriously! Washing up, brushing teeth, supermarket queue - alternate 30 seconds on either foot. Recommended by both my yoga and pilates teachers for strengthening ankles and improving balance.

Obviously subject to medical advice, but some basic ballet exercises for feet and ankles might help? E.g slowly rising up onto tiptoes and slowly lowering. Have a look for floor barre videos online. There is also a Darcey Bussell pilates book from aeons ago which might be good if you can find it.

Yes, heel raises. Face a solid support at about waist level. Put both hands on it, Check your agnment - feet under hips, knees over the centre of your foot, toes & feet facing straightforward.

Then sloooowly rise up onto your toes (not right up as if on pointe), just with toes bent ITSWIM. Then slowly lower down. Keep your alignment as absolutely neutral as you can - don't let your pelvis top forward or back, or your chin stick out. Breathe out on the effort.

As you get stronger:
Gradually work up to doing one-legged heel rises
Try to do it with a VERY light touch on your support
Do it while holding a tennis ball between your ankles
Add ankle weights

Can you get a physio appointment to get advice? Don't assume it's definitely your ankles that are at the root of your problem - it's possible that weakness or imbalance further up your body, probably core or back, is in some way putting more strain on your ankles than they can cope with.

Thanks all. Yes, I read about the one leg thing as a way of preventing other age related problems!

Do what other posters suggest, but also get a walking pole.