Does your fitness routine include this vital body part?
Preventative exercises to help protect the ligaments, tendons and tissue of the ankle from damage.
/arc-anglerfish-arc2-prod-pmn.s3.amazonaws.com/public/FVATH34ERNEFNPJG7MTVFN6Q54.jpg)
Are you doing all you can to aid your ankles? The ankles are constantly at work stabilizing, balancing, shock absorbing, and bearing the brunt of your body weight. And yet, most of us neglect to nurture this very delicate, injury-prone area until we suffer a sprain, strain or fracture.
The ankles help your body steadily and smoothly shift through such daily movements as walking, pivoting, sprinting, jumping, and even balancing on slippery surfaces. It takes only one minor tweak in positioning, however, to roll or awkwardly land on a wobbly set of wheels.
Those who have experienced a broken ankle quickly learn that this isn’t just an isolated injury. Since the joints work as a kinetic chain, keeping your body aligned and functioning properly, an ankle problem can soon spell trouble for the knees, hips, and lower back. That’s why it’s important to practice preventive exercises to help protect the ligaments, tendons and tissue of the ankles from damage.
Don’t wait for ankles to ache and atrophy. Get a leg up on your health by practicing preventive exercises. Here’s how:
Happy feet
From a seated position, place a tennis ball beneath your foot.
Press your weight onto the ball as you roll it back and forth, massaging the tissue on the bottom of your foot.
Perform this myofascial release for 30 seconds, then repeat on the opposite foot.
Full circles
Remain in a seated position with your knees bent at a 90-degree angle.
Contract your core muscles to elevate your right leg slightly off the floor.
Circle your right foot clockwise for 10 repetitions, then repeat counterclockwise for 10 counts. Switch legs.
Be on point
From your chair, or seated on the floor as shown here, engage your quad and core muscles as you extend your right leg until it is parallel with the floor.
With your leg straight, point your toes until you feel tension on the top of your foot and ankle. Hold for 10 counts, then pull your toes back toward your shin for 10 counts. Repeat this point and flex sequence for 10 repetitions, then switch legs.
Singled out
Start by standing near a wall for support, with feet hip-width apart.
With your shoulders back, gaze forward, and core muscles tight, carefully elevate your right foot off the floor.
Keep your right leg elevated as you lift your left heel off the ground, pushing your weight into the ball of your left foot. Hold for two counts then lower your left heel back to the floor. Stick with this calf pulse for 10 reps, then switch sides. If you feel unsteady at any point, practice these lifts simultaneously with both feet on the ground.
Hop to it
Place a belt or rolled towel on the floor, and stand to the right side of it.
Leading with your left foot, hop over the object landing on your left foot.
Now push off your left foot, landing on your right. Each repetition should be soft as you land on the ball of your foot. Continue this lateral jump for 60 seconds. If you suffer from sore joints, reduce the impact by stepping over the object rather than jumping.
Ashley Blake Greenblatt, ACE-CPT, is a certified personal trainer and wellness coach with a focus on movement and mindfulness. To learn more, visit ashleyblakefitness.com.