How To Strengthen The Ankles?
In this article we give you the keys to strengthening your ankles. We propose a simple very effective exercise routine. Keep reading!
One of the parts of the body that can suffer most injuries are the ankles, better known for being the support of the human body as such. As the scientific literature clearly explains: “this anatomical conformation allows movement through a single axis, the bimalleolar axis, through which plantar and dorsal fection movements occur “.
In this article we give you the keys to strengthen your ankles. We propose a simple and very effective exercise routine, which you can combine with other good life habits and, of course, other exercises. Keep reading!
Ankle injuries
When a person sustains an ankle injury for the first time, the risk of having a new injury or repetitive injuries can increase by 40% to 70%. This percentage is very high! For this reason it is very important to work on strengthening all the structures near the ankle joint. This strategy is a method of preventing future injuries.
Strengthening the ankles should be done in a smart way, especially if we need to rehabilitate after an injury. There are different ankle strengthening exercises that can help us strengthen this joint.
Simple exercise routine
For starters, practicing these simple ankle exercises regularly will help you get stronger in no time. As your ankles tone, consider increasing the number of repetitions or the degree of resistance.
However, always keep in mind that you shouldn’t feel pain. If this happens, stop exercising and consult a medical professional.
Before starting
Keep in mind that there are other exercises focused on strengthening the ankles. However, they are not intended for those who have been injured.
If this is your case, we recommend that you consult a specialist. He will schedule your ankle recovery therapy.
Standing exercises
- For the first exercise you should stand up, with your feet apart and your knees bent. Then you should put your hands on your knees or waist and lift both heels off the floor. Try to hold this position for 15-20 seconds and do three reps.
- Place both feet on a step with both heels above the margin. Let the heel slope downward and push it up on the toes (steep). Hold the position for 15 to 20 seconds and repeat three times.
- Raise your heels at the same time so that you can stand on your toes as much as possible.
- Standing barefoot, walk with steps the size of your foot, following the sequence: heel, sole, toe. Try to exaggerate the movement to stimulate the work well.
- Lastly, standing barefoot, lean on the outer edges of each foot and walk in small, slow steps.
Seated exercises
- Sitting in a chair or exercise mat, place one foot on the toes of the other. Then lift the top foot so that the bottom foot moves. Hold the position for 15 seconds and repeat three times.
- Sitting in a chair, on the floor or on an exercise mat, place an exercise band around the ankles, turning the foot inward from the edge of the big toe, as if bending the sole of the foot. Holding this position for 15 seconds do three repetitions. Then do the same exercise but starting from the edge of the little toe.
- Sitting on the floor or in a chair, place the inner edge of your big toes together and press them together.
- In a chair or sitting on the floor, cross your feet and carefully bend your fingertips inward, pressing gently. 3 repetitions of 15 seconds each.
- To finish, sitting on the floor or standing, raise one of your feet and perform 10 circles to one side and 10 circles to the other side. Then switch feet and do the same exercise.
Tips and Warnings
- If when practicing these exercises you feel any pain in one, both ankles or the foot, stop the routine immediately.
- If you are recovering from an ankle injury, it is very important to see your doctor. He will tell you if it is appropriate to do these exercises. If so, keep in mind that the exercises should not increase the pain.
- Before using the elastic band to exercise, check that it is in good condition. Also check that there is no risk that it can break while doing the exercises.
Remember that to obtain good results it is very important to practice these exercises frequently. Both to prevent injuries and to treat them.
If you are going to practice a sport, you are going to dance, among others, these exercises can help you protect your ankles so that injuries do not occur during these types of activities.
