Ankle Exercises

Benefits Of Ankle Exercises

Strong ankles help to prevent lower body injuries and damage to knee and hip joints. Strengthening the ankles increases mobility, improves balance and agility and is therefore paramount for overall body performance.

What Determines The Shape Of The Ankles?

The shape of the ankles in the absence of medical conditions and poor health is to a large extent determined by genetics. Bulky or swollen ankles may be a sign of water retention and therefore the appearance will improve by increasing water consumption and reducing salt intake. There is however a correlation between swollen ankles and heart disease. A damaged heart may not pump efficiently, this may cause fluid to accumulate on the lungs Equally foot deformities such as hyper mobility or bunions will shift the weight bearing to the ball of the foot and place undue pressure on the ankles. If the shape of your ankles changes without injury, then it is best to visit your doctor for an examination.

The ankles are responsible for four movements:

Plantar Flexion - pointing the toes

Dorsi Flexion - pulling the toes towards the body

Eversion - turning the ankle inwards

Inversion - turning the ankles outwards Exercises To Strengthen The Ankles

Stand against a table or sturdy chair and raise one foot onto the tips of your toes keeping the other foot off the ground. Hold for 5 seconds then return to original position. Repeat 10 times then do the same with the other foot.

Holding onto a table or sturdy piece of furniture, roll back onto your heels. Hold for 5 seconds then return to original position. Repeat 10 times.

Sit with your back against a wall and legs outstretched in front of you. Gently turn the ankles outwards as far as possible without straining and without moving the legs. Hold for 5 seconds then turn the ankles inwards, again without straining or moving the legs and hold for 5 seconds. Repeat each movement 10 times.

Health permitting it is a good idea to strengthen the calf muscles as strong calf muscles help to support weak ankles.