Simple ankle exercises to prevent injury
Simple ankle exercises to prevent injury
A handful of simple ankle exercises may prevent injury
Easy ways to prevent an ankle injury
More than 20,000 ankle injuries occur every day in the United States, the majority of them caused by falls, twists or bad landings. If you’ve ever had one yourself, you know how bad they can hurt and how long those injuries can take to heal. Given the frequency of ankle injuries – and the possibility for more serious injuries – prevention may be the best approach.
By routinely practicing simple ankle exercises, you can improve your overall ankle strength for better support and ankle stability. In addition, enhanced stability also improves proprioception (awareness of body position) for better balance. This is particularly helpful if you participate in outdoor sports and activities such as tennis or hiking. Adding stretches to your routine can also reduce the risk of strain and possible overuse injuries.
Ankle Circles
Start with a simple yet effective exercise – ankle circles. Sit or lie down comfortably and lift one foot off the ground. Gently rotate your ankle in a circular motion, clockwise and counterclockwise.
Calf Raises
Stand with your feet hip-width apart and slowly raise your heels off the ground, lifting your body weight onto your toes. Lower your heels back down and repeat. Gradually increase the number of repetitions to build calf strength and ankle stability.
Heel-to-Toe Walk
Simply walk in a straight line, placing the heel of one foot directly in front of the toes of the other as if you were walking on a tightrope.
Resistance Band Exercises
Wrap a resistance band around a sturdy object, sit down, and loop the other end around your forefoot. Flex your foot against the band’s resistance, then point it away from you. Repeat this motion to target the muscles that support the ankle.
Towel Scrunches
Place a small towel on the floor and stand on it with your toes. Use your toes to scrunch the towel toward you, then release it. Strong toe muscles are essential for balance and ankle stability.
Single-Leg Balancing
Stand on one foot and hold the position for as long as possible without losing balance. As you progress, you can introduce unstable surfaces like a foam pad or balance with your eyes closed to make the exercise more challenging.
Alphabet Exercises
Sit down and lift one leg off the ground. Imagine you are drawing the letters of the alphabet with your big toe. This exercise engages various ankle muscles and promotes flexibility. Repeat with the other leg.
Ankle Dorsiflexion Stretch
Sit on the floor with your legs extended. Loop a resistance band around the ball of one foot and gently pull the bar towards you, flexing your ankle. Hold the stretch for 15-30 seconds and repeat on the other side.
Proprioceptive Exercises
Stand on one leg on an unstable surface like a foam pad or cushion and try to maintain your balance for 30-60 seconds. Switch to the other leg. This exercise improves your body’s awareness of its position and movement, reducing the risk of ankle sprains.
Exercises like these can have a significant impact in reducing your risk of ankle injuries. But if you’re concerned about ankle weakness – or if you’re still recovering from a prior injury – you may want to visit an orthopaedic specialist.
Since 1972, the specialists at DOC Orthopaedics and Sports Medicine have been committed to providing exceptional orthopaedic care through innovative techniques, quality services, patient communication, and education. With specialties ranging from general orthopaedics and physical therapy to sports medicine, joint replacement and more, the doctors at DOC Orthopaedics and Sports Medicine can provide local expert care for any orthopaedic disorder or injury and help put your life back in motion.