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Texas Orthopedics, Sports & Rehabilitation Associates

Tuesday, September 6, 2016

Ankle Exercises

We treat ankle injuries all day, every day at Texas Orthopedics. We see fractures and sprains, and everything in between. Ankle injuries are common in many sports, and equally as common due to daily mishaps like tripping and falling.

While some ankle injuries are not always preventable, many are simply by maintaining good ankle strength. Much like strong ab muscles support your core and upper body, strong ankles provide balance and support for your lower body.

Here are some simple exercises to keep your ankles in top form, and to keep you from toppling over:

1. Single leg ball toss

Toss a large ball back and forth with a partner while standing on one leg. Make it harder by using a medicine ball for added weight.

2. Disc balancing

Stand with one foot on a balance disc, or board, for as long as you can without falling over.

3. Single leg stands

Stand on one leg and bend forward at the waist as far as you can. Work your way up to 15 bends in a row.

4. Resisted rotations

Wrap a resistance band around both feet while seated, then rotate your feet upward and outward, working against the resistance. Try for at least three sets of 10.

5. Standing calf raises

Raise and lower yourself up onto your toes by engaging your ankles and squeezing your calf muscles together. Once on your toes, hold this position for five seconds. Repeat up to 10 times.

Remember when doing these exercises to protect your ankles by wearing comfortable, properly-fitting and supportive shoes.

If you ever notice a sharp, or constant nagging pain, or swelling around your ankles, please contact us for an appointment.

(Adapted from Men's Health)

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