Dhealthwellness.com – Ankle exercises can help you maintain range of motion and strengthen the muscles supporting the ankles. You can do these exercises 5 times per day without any pain or discomfort. Try tracing a letter in the air with your big toe. Then, raise your heel up and down, holding the position for at least five seconds. Alternate legs and repeat as necessary. To increase the intensity, you can use a BOSU balance trainer or foam pad.
A Great Way to Work the Deeper Calf Muscles
The seated calf stretch is a great way to work the deeper muscles of the calf. To perform the exercise, bend your knees and hold it for thirty to forty-five seconds. Repeat this exercise two or three times per foot. This exercise will strengthen the calf muscles and stretch the Achilles tendon. Then, you can perform a series of stretches for your ankles and calf.
Toe raises are another type of exercise for strengthening the ankle. You can either use weights or stretch bands. Holding the ends of a band with your hands, point your toes slowly toward your torso. Then, slowly release the tension. Repeat this exercise three or four times a day on each leg. Ultimately, your ankle will be strengthened, and you will feel less pain after completing it. You’ll notice a difference in your ankle range of motion in just a few weeks!
One of the most important parts of rehab is regaining muscle control. Your ankle sprain damages your nerve fibers and your brain needs to learn how to coordinate your foot with your hands. This is called proprioception, and it is crucial to restore this sense of control. To start with, simply stand on one leg and lift the other one off the floor. A countertop can be used as support to help you keep balance, and you can gradually work up to 30 seconds.
Improve Balance with Ankle Exercises
In addition to strengthening the ankles, ankle exercises also strengthen the legs and core. This will improve your overall balance and prevent falls. A good warm-up will allow your body to get ready for your exercise. It’s also important to keep in mind that a proper warm-up will help you avoid injury. You’ll be surprised by the results! It’s important to make sure your body is fully prepared for the workout before starting.
If you’re suffering from ankle pain, consult your physician or physical therapist before starting any stretching routine. Ankle exercises may also relieve simple pain caused by sprains or strains. However, you should never try an exercise if it makes you more uncomfortable. One simple exercise to strengthen your ankle is the towel calf stretch. While this stretch may seem like a simple one, it will help you avoid further pain.
Step-ups are great for strengthening your ankles. Start by stepping on a short step and slowly raising your foot. As you get stronger, increase the number of repetitions. Another exercise that can help strengthen your ankles is the heel lift. Start with a single foot and hold it for six seconds, then increase the time. Repeat this exercise 10 times. If you are a beginner, try doing it barefoot. Attempt eight to ten sets of 15 to 20 seconds each time, increasing the duration as you progress.
Ankle Strengthening Exercises and Increase Range of Motion
If weight-bearing is a concern, you can try the standing calf stretch. The goal is to bend the knee of the good leg while placing your injured ankle on the floor. Hold this position for 30 seconds. Repeat three times. This exercise will strengthen the ankle and increase the range of motion. This exercise requires only minimal weight-bearing and will help you recover faster after an ankle injury. If you do not find this exercise comfortable, consult with a doctor.
You should also perform these exercises if you have weak ankles. Weak ankles are a cause of various conditions. Overweight and poor-fitting shoes can make your ankles weak. Proprioception training can prevent these problems. In addition to strengthening your ankles, ankle exercises will help you prevent foot and ankle injuries. The exercises can also improve your posture and balance. If you want to prevent any of these problems, be sure to practice these exercises every day.
You can also do heel raises while sitting or standing. Remember to keep your good foot forward and your sore foot back. Then, slowly lean into the wall until you reach the desired position. You can do this exercise in a sitting or lying position. For harder exercises, close your eyes while doing the heel raise. It can help you avoid falling while you perform this exercise. Then, repeat these exercises three times daily. Eventually, you will notice results.
Ha, Sun-Young, Jun-Ho Han, and Yun-Hee Sung. “Effects of ankle strengthening exercise program on an unstable supporting surface on proprioception and balance in adults with functional ankle instability.” Journal of exercise rehabilitation 14.2 (2018): 301.