280613 Exercises that will strengthen your ankles-part two
Exercises that will strengthen your ankles-part two
Strong ankles help reduce the risk of falling and suffering a broken bone or a twisted ankle. The extra strength means you will be able to react to an off balance situation and recover without injury. In the previous part, several ankle specific exercises were explained. In this portion, three more exercises are described.
Side pushes are ankle and thigh exercises. These exercises can be done either sitting in a chair or standing next to a wall. Begin in the chair with your shoulder pressed up against the wall. With the leg that is on the same side as the shoulder that is against the wall, push against the side of the wall with your foot. Now turn around and do the same with the other foot for twenty-five pushes that are held for five to ten seconds each.
This is a similar exercise to the previous one however with this one you will be sitting in a doorway and pulling your foot against the doorjamb towards the inside of your body rather than pushing outward.
Since balance is such a big part of keeping your ankles safe from injury the next exercise helps, in a small way, to build confidence in your ability to maintain your balance into your ankles.
Start out by standing next to some sort of a support aid. Raise one leg up by bending at the knee and lifting the lower leg up a little ways off the floor. The support leg must remain straight throughout the balance exercise.
See how long you can hold the position. Now change to the other leg and see how you do. One may be easier to hold than the other may; this is natural and is not a cause for alarm unless there is a dramatic difference in the two sides.
Daily practice can improve the strength and balance abilities of your ankles.