5 exercises to strengthen your ankle
Ankle weakness is a very common problem. Its presence is evidenced by a tendency to twist the legs when walking in heels, frequent painful sprains, pain in the middle and ring toes even after light loads. Usually, people with such a pathology relieve discomfort with the help of anesthetic rubbing and ointments, but this does not completely eliminate the problem. Meanwhile, you can strengthen your ankle at home. A specially designed set of exercises is intended for this, which we offer to the attention of our readers.
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Walking on different parts of the feet
This exercise is known to everyone: it is with it that the warm-up begins in physical education classes in kindergarten and school. Everything is very simple: while doing household chores, move around the apartment, alternately stepping on different parts of the feet. For example, tiptoe into the kitchen and back to the room on your heels. Then you need to use the inner and outer sides of the feet. You need to perform the exercise barefoot. If the floor in the apartment is not very warm, you should wear thick socks or knitted slippers.
Circular foot movements
Sit on a sofa or chair with your legs extended and slightly raised. Rotate your feet, keeping them in weight, first towards each other (inward), and then in the opposite direction. In order for the muscles and ligaments to receive the necessary load, you need to make 15-20 movements in each direction. However, this standard is individual. Experienced trainers advise to perform the exercise until a slight burning sensation appears in the joints.
Walking barefoot
Walking barefoot is useful not only for strengthening the muscles and ligaments of the ankle. There are many acupuncture points on the soles of the feet, the impact on which strengthens the body's defenses, improves the condition of internal organs, reduces swelling and cramps, and relieves the feeling of fatigue. In addition, this procedure helps to improve blood circulation in the lower extremities and significantly reduce the risk of developing varicose veins.
To really benefit from this activity, you need to choose the right surface for barefoot walking. A floor covered with linoleum or tiles made from pressed raw materials based on synthetic resins is hardly suitable for this. It was found that walking on the following types of surfaces has a positive effect on the body:
- grass or straw mats;
- bamboo mats;
- cork slabs;
- boards made from an array of trees of various species;
- sand;
- small pebbles;
- dense short grass.
It may seem that the owners of summer cottages have more opportunities to use the correct massage surfaces, but this is not the case. In any city apartment, you can organize a training corner equipped with a mat or a shallow tray filled with smooth, medium-sized pebbles. Ready-made massage mats, which have several areas with different surfaces, are also very convenient. When buying such a device, you should give preference to a rug made of natural, environmentally friendly materials.
Lifting objects with your toes
This is another exercise familiar from childhood that strengthens the ankle. To complete it, you will need small solid objects (pebbles, glass beads, buttons, etc.) and a low capacity. Sitting on a chair, you need to collect objects from the floor, grabbing them one at a time with your toes, and transfer them to a basin or box.
The exercise can be performed while standing on one leg (legs should be changed periodically). In this case, it will serve not only to improve the condition of the ankle, but also to train the vestibular apparatus and coordination of movements.
Exercises with a rubber bandage
Pharmacy rubber bandage is one of the most successful devices for strengthening training. With its help, you can do exercises that have a positive effect on the muscles and ligaments of the ankle:
- sitting on a chair, place your feet close to each other and tie them with a bandage, securing the knot on top. Now place your heels on the floor, and lift the toes of your feet. In this position, try to spread the socks to the sides several times, stretching the bandage;
- secure the bandage in the same way as in the previous exercise. Cross your feet, put your heels on the floor and stretch the bandage again several times, trying to move the socks away from each other as far as possible;
- secure the bandage assembly to a support (for example, a cabinet leg). Pass the toe of the foot into the resulting loop (the heel should be on the floor) and pull it towards you several times, overcoming the resistance of the bandage. Movements can be performed with each leg separately or both together.
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Jumping rope is considered an excellent exercise for the ankle. Experts recommend jumping without bending your knees: in this case, the ankle joint receives the necessary load.
Weakening of the muscles and ligaments of the ankle is fraught with frequent injuries to the lower legs. If such a nuisance occurs, it is necessary to choose the right shoes for leaving the house. For a regular walk or work, hard shoes that retain their shape well are suitable. Orthopedic insoles are very useful in this case. For outdoor activities, it is worth wearing high-top sneakers that hold the joint in a fixed position. Of course, in the event of an ankle injury, you should see your doctor and discuss with him not only the treatment, but also the choice of strengthening exercises.
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Maria Kulkes Medical journalist About the author
Education: First Moscow State Medical University named after I. M. Sechenov, specialty "General Medicine".
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