Weak Ankles

Weak Ankles

Frequently sprained ankles can put a real damper on fun activities. These seemingly mild injures can take you away exercises, pastimes, and sports ranging from a few weeks to several months in some cases. Sprains loosen ligaments, and these loose ligaments allow sprains to happen more easily. So the more you sprain an ankle, the more likely you are to sprain that ankle again in the future. It’s a painful cycle.

Ankle Sprain Causes

Subconscious muscular overcompensation occurs to avoid pain and discomfort of rolling an ankle inward. The most common ankle injury occurs when your foot ascends on the floor or ground, landing on the outer edge of your foot instead of the sole, forcing the weight down awkwardly. Depending on the amount of applied force of the landing, the severity of the sprain can be mild to severe.

Ankle Exercises

There are many exercises to help strengthen ankles. The most effective exercises involve using a resistance band or a rope with a little give, or elasticity. Regularly performing ankle strengthening exercises is a great prevention tactic that will help reduce ankle pain and injuries.

Ankle Turns:

  • Holding each end of the rope or resistance band, place the ball of your foot into the middle.
  • Keeping tension on the rope, rotate your ankle left and right, slowly.
  • Repeat this several times, and then switch to the other foot.

Alphabet Range of Motion:

  • Sitting down, cross your right leg over your left. You can also lie on your back and lift your right leg in the air.
  • Use your right ankle to make the letters from A to Z, using your toes as the writing instrument.
  • Repeat on the other side.

Toe and Heel Raises:

  • Stand with your feet parallel.
  • Raise your ankles to stand on your toes, and then go back to your feet on the floor.
  • Lift your toes, balancing on your heals, and then return with your feet on the floor.
  • Repeat this until your leg or ankle is fatigued.

Heel Drops:

  • Place a board, phone book, or other large book on the floor.
  • Stand with the balls of your feet on the book, and your heels should touch the ground.
  • Raise your feet up to be level with the book top. Hold for three to five seconds.
  • Raise your up on your toes and the balls of your feet.
  • Return your feet to be level with the book for three to five seconds.
  • Finish in the rest position, with your heel back on the floor.