Exercises That Help Strengthen Your Ankle
Ankles are often neglected when it comes to your strength-training routine; but they shouldn't be. Strong, flexible ankles are an important foundation, helping prevent injury whether you're running back and forth on the tennis court or playing a game of chase with your kids. The good news is just a few minutes a day can help keep the sprains away.
THE MONOPOLY GAME:
Put 10 small objects on the floor--like marbles or Monopoly pieces--and place a small cup nearby. Using your toes, pick up the pieces one at a time and put them in the cup. Do two sets of 10 with each foot.
PLANTAR STRETCH:
Sit down barefoot and cross your right leg so that your ankle rests on your left thigh. Hold your toes and bend them back toward your shin, stretching the plantar fascia. A study showed that people suffering from plantar fasciitis had a 77 percent chance of returning to full activity within three to six months after performing this stretch. Researchers suggest that you do the stretch 10 times at least three times a day (once or twice a day doesn't produce as strong of an effect).
Sit down barefoot and cross your right leg so that your ankle rests on your left thigh. Hold your toes and bend them back toward your shin, stretching the plantar fascia. A study showed that people suffering from plantar fasciitis had a 77 percent chance of returning to full activity within three to six months after performing this stretch. Researchers suggest that you do the stretch 10 times at least three times a day (once or twice a day doesn't produce as strong of an effect).
CALF DROPS:
Strengthens the calf muscles and tendons near the heel.To Do: Stand on a step with forefeet on the edge. Push up with both feet into a calf raise. Lift one leg off the step and lower your other leg so that your heel drops below the step. Take up to 10 seconds to lower it. Return to start; repeat 10 times on each foot. Do three times a week.
Strengthens the calf muscles and tendons near the heel.To Do: Stand on a step with forefeet on the edge. Push up with both feet into a calf raise. Lift one leg off the step and lower your other leg so that your heel drops below the step. Take up to 10 seconds to lower it. Return to start; repeat 10 times on each foot. Do three times a week.
ANKLE ALPHABET:
This works the range of motion in your ankle. While sitting, spell out the alphabet with your foot. This exercise doesn’t just help your ankles. It also helps to activate smaller muscles in your shins and calves, because those legs muscles are helping to turn your ankles in all kinds of directions.
This works the range of motion in your ankle. While sitting, spell out the alphabet with your foot. This exercise doesn’t just help your ankles. It also helps to activate smaller muscles in your shins and calves, because those legs muscles are helping to turn your ankles in all kinds of directions.
If you would like more information, or would like to make an appointment, please call us at 901-756-1650. We can design a treatment plan just for you, that will get you back to where you want to be!
RSS Feed
