Strategies for Reinforcing Ankle Stability
Worries about tripping up or feeling a twinge in your ankles as you age? Dealing with foot pain, gait issues, and reduced mobility? You could be experiencing ankle weakness.
Don't swipe past this — let's talk about protecting those ankles and boosting your stability. We chatted with exercise physiologist Christopher Travers, MS, to shed some light on this often-overlooked aspect of fitness.
Your Ankles Need Attention
Your ankles form a base for the rest of your body, influencing joint movement up to your hips. Neglecting your ankles can lead to knee problems, internal hip rotation, altered gait, and walking challenges. So, prioritize ankle strength training in your fitness routine!
Stretching Your Ankles Before Exercise
Stretching is crucial, and ankles need love too. Here are some easy moves to get your ankles limber before going for a run or intense workout:
1. The Alphabet
Draw the alphabet with your toes! This exercise improves ankle mobility and flexibility, making it especially beneficial for runners.
2. Standing Calf Raises
This entails lifting yourself onto your tiptoes, then slowly lowering your heels. Give it 10 reps for best results.
3. Supine Dorsiflexion
Lie down, extend your foot backward, and hold the stretch for 30 seconds. Repeat this twice for each ankle for a total of two minutes.
4. Supine Plantarflexion
Lie down again, and this time point your foot forward. Hold for 30 seconds, then repeat. Avoiding these exercises ups your risk of an ankle injury or sprain.
Improving Ankle Stability
Balance will be your new superpower if you join these exercises to your daily routine:
1. Single Leg Stance (SLS)
Balance on one leg for 20 seconds, three times for each leg, once a day. Don't forget to bend your stance leg slightly for support.
2. Forward SLS
This SLS variation adds a forward lean. Go slowly to maintain balance, then return to the starting position. Do this three times for each leg for a total of two minutes, every day.
3. Forward Reach SLS
Extend your opposite arm when standing on one leg, holding the stretch for 20 seconds. Repeat three times for each leg, working up to two minutes per day.
4. Tandem Walk
Imitate tightrope walking without toppling over! Place one foot directly in front of the other, heel-to-toe. Cross the room three times, practicing both forward and backward direction.
Dress for Success
Don't underestimate the importance of the right shoes. If you have a desk job, try comfy shoes with cushioned soles. Runners should engage with reputable running stores to get foot assessments and the best fitting shoes possible.
Chat with Your Doc
While the exercises proposed here are generally safe for most people, consult your doctor before starting any new exercise program, particularly if you're dealing with weight issues or balance problems. It's essential to get the all-clear before diving in. A weak ankle could signal underlying medical concerns—neurological disorders—requiring a doctor's assessment and diagnosis. So take care of those ankles!
- To boost your overall fitness, consider incorporating exercises that focus on ankle strength and stability, such as the Single Leg Stance or the Forward Reach Single Leg Stance, to prevent ankle weakness and potential injuries.
- For a holistic approach to health and wellness, pay attention not only to the physical aspects of fitness-and-exercise, but also to the science behind the body, like understanding the importance of ankle health to your overall movement capabilities, as highlighted in the news about the connection between ankle strength and gait issues.
- Never disregard wearing proper footwear, whether you're spending most of your day at work or engaging in sports activities. The type of shoes you wear can significantly impact your health, as shown in various studies on foot health, and can help prevent ankle problems and injuries.
