Stay Healthy By Recognizing Pneumonia Symptoms

Three Exercises That Will Strengthen Your Ankles

by Hector Holland

Do you frequently stumble and twist your ankle? Perhaps your ankles are sore after long runs or walks. Either of these symptoms could indicate that the muscles in your ankle are not as strong as they could be. Luckily, you don't have to deal with weak ankles forever. Add the following exercises to your workout routine, and you'll find that you become less prone to ankle injuries as the muscles in your ankles become stronger and more agile.

Exercise #1: Rope Pulls

All you need to perform this exercise is a rope, long belt or exercise cable. Sit in a chair, and loop the rope under one foot so that it rests on the ball of your bare foot. Hold onto one end of the rope with each hand. While keeping the rope taut, push your heel forward so that your toes point towards you.  Hold this position for 10 seconds, and then tilt your ankle to the left. Hold this position for 10 seconds, and then tilt your ankle to the right for a final 10 seconds. Repeat these motions for a total of 5 repetitions before switching to the other foot.

Exercise #2: The Alphabet

This exercise helps expand the range of motion of your ankle joints, making you less likely to roll them. It could not be any simpler. Sit on a chair with one leg crossed over the other. Point your toes, and then move your ankle as you trace all 26 letters of the alphabet into the air with your toes. Switch legs, and repeat the alphabet tracing with the other foot.

Exercise #3: Toe Raises

Strengthen all of the muscles in your feet and ankles with a simple set of toe raises. Stand barefoot on a hard floor. Then, raise your heels off of the ground 6 – 8 inches, so that you are standing only on the balls of your feet. Hold this position as you count to 10. You can steady yourself by holding onto a chair or table, if needed. After counting to 10, lower your heels back to the floor. Rest for a few seconds, and then repeat this motion until you have performed 12 – 15 toe raises.

Keep in mind that ongoing ankle pain can sometimes be an indication of a more serious condition, such as arthritis or a stress fracture. If you are suffering from ankle pain that does not subside within several days, contact a podiatrist or physiotherapist, like Action Physiotherapy, for diagnosis and treatment.

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