Ankle Stability Exercise – The ankle is a weight-bearing joint of various bones, tendons, and ligaments. Together, these structures support the body’s weight while letting a person move. Ankle strengthening exercises can benefit people with pain, injury, or mobility issues.
In this article, we debate the aids of ankle-strengthening exercises and offer activities to keep the ankles strong and healthy.
Ankle Stability Exercise – Risks of Tight or Weakened Ankles
Tight or weak ankle muscles can raise the risk of damage to the bones and muscles. They can, too, cause pain and problems with movement.
Ankle Stability Exercise – Tight ankles
Tight or firm ankles can affect a person’s movement. Most people with firm ankles have more trouble twisting the foot upward than downward. Persons with this ankle firmness may have difficulty walking uphill or directing their feet straight ahead.
Ankle firmness can happen as an effect of the natural ageing process. Other likely causes consist of the following:
- Hereditary deviations of the ankle bone or cartilage
- Extreme high or low arcs may lead to severe ankle wear and tear
- Earlier ankle damage, such as an ankle wrench
- Swelling of one or more ankle tendons due to misuse, injury, or disease
- A bone fragment that slabs the movement of the ankle joint
- A collection of scar tissue obstructing the direction of an ankle joint
- Chronic inflammatory conditions, such as rheumatoid arthritis, gout, and lupus
Ankle Stability Exercise – Weak ankles
Weak ankles raise the danger of ankle injuries, such as ankle sprains. Some persons are born with weak ankles, while others develop them due to earlier damage.
People with weak ankles may find their ankles sore or give way when standing or walking.
Ankle Stability Exercise – Benefits of Ankle Strengthening Exercises
- They are eradicating injuries: Strengthening the muscles around the ankles aids in reducing pressure on the ankle joint, which can prevent injuries.
- Better bone density: Strengthening exercises assist in raising bone density. An increased bone density lowers the risk of degenerative bone diseases, such as osteoarthritis.
- Better balance: Strong ankle muscles must improve balance. Good credit is essential to several sports and exercises. It will also lower the risk of falls and injuries.
Ankle Exercises and Stretches
Here is a list of exercises and stretches that can help improve ankle strength and movement. A person can do these workouts at home without needing specialized fitness apparatus.
The towel stretch will widen the muscles in your lower legs and ankles.
To stretch the towel, follow the steps below.
- Firstly, Sit with both legs extended forward.
- Holding the towel at both ends, wrap a towel around the top of your foot.
- Gently pull on the towel so that your toes are at a close angle to your body.
- Hold for 30 seconds and then release for 30 seconds.
- Repeat the stretch three times, then switch to the other side.
The calf raise will also widen the muscles in the legs and ankles.
To do a calf raise, follow these steps:
- Stand on a slightly elevated platform, such as a step.
- Place your toes on the surface of the platform, allowing your heels to hang behind.
- Push up through your toes; your heels are off the surface.
- Let your heels drop just below the surface.
- Repeat the stretch several times.
Towel curls also stretch the muscles in your feet and ankles.
To make towel curls:
- Sit with both feet flat on the floor.
- Place a towel under one foot.
- Curl your toes to grasp the towel and lift it off the floor.
- Hold for a few seconds before releasing.
- Repeat with the opposite foot.
The ankle alphabet will assist in widening the muscles around the ankle and also progress the range of motion in the ankle joint.
To perform the ankle alphabet:
- Sit with one leg extended forward.
- Place a pillow under your calf, so your foot dangles on the other side.
- Use your large toe to draw the letters of the alphabet in the air.
- Repeat the exercise several times on both sides.
The toe flip stretches the muscles in the legs and ankles.
To perform the toe flip:
- Firstly, sit on a chair and lift one leg off the floor, keeping it straight.
- Then, slowly turn your toes in toward your body.
- Hold the position for a limited second.
- Release your toes and gradually lower your leg to the floor.
- Repeat several times with each leg.
Standing Heel Raise
The standing heel raise stretches the muscles in the ankles and legs.
To perform a standing heel raise:
- Stand with your feet a little broader than shoulder-width apart.
- Place your hands on your thighs and slightly bend your knees.
- Keeping your toes on the ground, lift one heel, then slowly lower it down.
- Repeat this exercise several times for each heel.
Golf Ball Roll
The golf ball spin widens the muscles in the feet and ankles.
To execute the golf ball spin:
- Take a seat in a chair and also place a golf ball under your feet. Any ball of similar size will do.
- Move your foot slowly up and down on the ball for one minute.
- Repeat the exercise with the other foot.
Ankle Stability Exercise – Conclusion
Tight or feeble ankle muscles can cause pain and movement problems. These problems can similarly increase the risk of damage to the ankle’s bones, tendons, and ligaments.
Widening and strengthening the ankle muscles helps improve ankle joint movement and reduces the risk of damage. It can also help raises bone density, thus reducing the risk of degenerative bone diseases.
Hence, people should consider incorporating ankle-strengthening exercises into their regular exercise routine. Therefore, those with existing ankle problems can speak to a doctor or physical therapist for more specific information and advice.