5 Ankle Stregthening Exercises
The ankle is the area on the body which is most commonly injured. Because almost each sport or exercise involves the feet and ankles, it is very difficult to do much when you have an ankle injury. Here are five exercises to strengthen your ankles and feet:
1. Place a rolled-up towel under your left calf. Move your foot up toward your body. Keep your knee straight and hold the position for six seconds. Next move your foot slowly downward and hold for another six seconds. Return to the starting position and do this six times with the same leg. Repeat the entire exercise with the other leg.
2. Sit up straight with your back leaning against the back of a chair. Slowly turn your left foot inward and hold it there for six seconds. Next turn the foot slowly outward and hold it here for another six seconds. Repeat this exercise six times with each foot. You can even add weights to make it more challenging.
3. Walk forward and backwards on the balls of your feet while concentrating on turning your toes up towards your face. Try going at least forty steps forwards and backwards without holding onto anything. This is a great exercise to work the ankle joint and strengthen the ligaments in that area.
4. Sit in chair with 5 rolled socks or small towels in front of you. Using the toes of your right foot, pick up socks or towels one by one and move them over two feet or so to create a new pile. Do this ten times for each foot.
5. If your ankle is really injured or weak, this exercise is great. Sit on the floor or in a chair in bare feet. Moving only your ankle, draw the alphabet on the floor. Do the entire alphabet once on each foot. This will strengthen the ligaments which may be torn or sprained around your ankle.
If you suffer from an ankle injury it is very important to let it heal properly. Begin with easy exercises and work your way up slowly. Never put more weight on your ankle than it can handle because further damage to this area can give you problems for life.
Your Comments
Got an Opinion?
Nutrition & Health Guide
Learn how to shed pounds and lead a healthy and nutritious lifestyle with Astro Nutrition's acclaimed Weight Loss Tips. Get your FREE copy of the Astro Easy Weight Loss eBook by signing up.
Recent Tweets
- Snacks in particular can be made in advance as a means of keeping you from overindulging... http://t.co/hT1aHtBb 7 weeks 4 days ago
- For weight loss, primrose oil also has much to offer... http://t.co/WNzsseLl 8 weeks 21 hours ago
- For those seeking to maintain lean muscle mass and to build muscle bulk, Glutamine is a perfect supplement... http://t.co/Vfq3wH98 8 weeks 1 day ago
Top Commentators
- Brian Kinkade (8)
- Bill Leighty (8)
- Michelle (8)
- Debbie Drummond (8)
- Kevin Koitz (8)
- Erica (7)
- Nancy Braun (5)
- Robert Doebler (5)
- Michelle Sterling (5)
- Dennis DeSouza (5)
Foodie Blog Roll