When we get ready for activity or exercise, we don’t really think about, “are my ankles okay?” How do you avoid injury and keep your ankles healthy? The muscles and tendons around ankles are vital to keep you healthy and moving. When athletes or active people get moving, they put stress on the ankle and in order to keep from getting injured, you need strong muscles around the ankle and lower leg.
Popular Exercises to Keep Your Ankles Strong
- Ankle Circles. Simply sitting on the floor and stretching your legs out and then pointing and flexing your feet up and down and side to side will truly help your ankle strength. Also try doing circles with your foot, stretching the ankle even more.
- Alphabet Letters. Use your big toe as the pencil and try to trace in the air the alphabet 2-3 times on each foot. This is a great overall stretch.
- Toe Raises. While sitting and legs are straight, pull your toes back toward your body and hold for 10-15 seconds, then point feet and hold again for 10-15 seconds. This is a great stretch for your ankles and legs.
- Heel Raises. Point your toes away from you, and while keeping your legs straight, gently lift from the heel. Repeat this for 10-15 reps on each ankle.
- In and Out. Turn your foot inward and hold as long as you can and then turn it outward and hold as long as you can. Repeat this activity on each ankle 10 times. You can also do this exercise from a chair and add a resistance band to your foot to develop more strength. You can also try tying a band around your foot. Hold the other end of the band with your hand and move your foot (while pointed outward) in and out, holding the position for 10-15 seconds. Repeat several times on each ankle.
- Balance Exercises. Standing on one foot and trying to do a squat or throwing a ball will build strength in your ankles. If you repeat the process 10-15 times on each side and hold it for 15-20 seconds and you will build the ankle strength.
These are just some of the ways to build your ankles so you can continue to live a healthy lifestyle. Last week, we had a mother in the store that was worrying about her daughter’s ankle strength and how could she help her daughter after an ankle injury. I suggested using the LaserTouchOne, giving her the opportunity to try it out for a week and see if it helped. After just a couple of days, she came back and bought one. She said the relief her daughter had was amazing! Her daughter can now put pressure on her ankle and is on the road to recovery much quicker. LaserTouchOne is just one of the many products we offer to help with pain management at New Visions.