Ankle isometric exercises are an excellent way to begin building strength in the lower extremities, particularly around the ankle joint. These types of workouts involve contracting and releasing muscle groups without moving any joints or bones through their full range of motion.

The benefits of incorporating ankle isometric exercises into your routine include:

1. Injury prevention: Strengthening the muscles surrounding the ankle can help prevent common injuries such as sprains, strains, and tears.

2. Improved balance and stability: Stronger ankles contribute to better overall proprioception (awareness) in the body.

To perform an effective set of ankle isometric exercises:

### 1. Ankle Dorsiflexion

Stand on a flat surface with your feet shoulder-width apart or place one foot slightly behind the other for single-leg variations.

Slowly lift your heel off the ground until you feel tension in your calf muscles without actually moving your ankle joint.

Hold this position for 2-3 seconds before slowly lowering back down. Repeat for sets of 10 to 15 reps on each leg, alternating sides as needed.

### 2. Analar Flexion

Start by standing with your feet shoulder-width apart or one foot behind the other depending upon which side you wish to target.

Slowly lift both heels up towards ceiling until only toes are touching floor while keeping knees straight and glutes engaged throughout entire movement without letting lower back arch too much.

### 3. Ankle Eversion

Begin by standing on a flat surface with your feet pointing outwards (everted) at approximately 45 degrees relative to midline of body.

Slowly lift the heels off the ground until you feel tension in your peroneal muscles, but do not actually rotate your ankles outward beyond this point.

### Tips for Safe Execution

1. Warm up properly before starting any exercise routine with light cardio and dynamic stretching exercises specifically targeting the ankle joint.

2. Start slow and gradually increase intensity as needed to avoid injury or discomfort.

3. Focus on proper form throughout each movement rather than lifting heavy weights or completing high numbers of reps.

In conclusion, incorporating ankle isometric exercises into your fitness regimen can help improve overall lower body strength while reducing the risk of common injuries such as sprains and strains around this delicate joint area. Always remember to warm up properly before beginning any exercise routine and consult with a healthcare professional if you experience any pain or discomfort during these movements.

Sources:

1. 'Ankle Injuries: Prevention, Diagnosis & Treatment.' American Academy Of Orthopaedic Surgeons (AAOS). https://orthoinfo.org/en/stayinghealthy/ankle-injuries--prevention-diagnosis-treatment#:~:text=Grade+I%20Sprains,ligaments arenbspstretchedornbspteareredirections.

2. 'Ankle Sprain Grades and Treatments.' OrthoBullets LLC., 2020, orthobullets.com/pt-exam-reviews/musculoskeletal/1039-ankle-sprain-grades-and-treatments#7-Anatomy-of-the-Lateral-Supportive Structures.

3. '5 Best Ankle Strengthening Exercises for Basketball Players.' STACK Sports LLC., 2020, stack.com/basketball/injury-prevention-best-animal-ankle-strengthening-exercises-better-agility-faster-twitch-18091.