Exercises for Healthy Ankles
By KayLee Chie Kuehl
Ankles are an essential part of our mobility. Because of how often they're used, the joints experience consistent discomfort, which can impact overall ankle health as time goes on. Loss of balance, instability, and injuries become more common. Here are some ankle strengthening exercises that can prevent future damage.
Stand on One Foot
This is a rather straightforward exercise, but nonetheless effective! Just stand on one leg for a series of repetitions. While you don't have to perform this exercise with a stabilizer, you have the option to grab a chair or something similar in order to keep yourself steady.
Not only can calf raises sculpt killer legs, they're also perfect for ankle health by increasing mobility and flexibility. To start, stand with your feet hip-width apart, then raise up on your toes so your heels are in the air. After a few seconds, lower back down. Repeat for as many times as you need, however the recommended amount is 10 reps. One of the best things about calf exercises is you can do them anywhere! Whether it be in the living room while you're watching the new season of Euphoria, or while cooking a fresh, delicious salmon dish in the kitchen.
Using your ankles to draw the alphabet is a quick and adorable way to strengthen their endurance. Alphabet drawing is often recommended for athletes either before or after a specific practice or game. This exercise can be done while sitting or standing. Simply lift your ankles and draw A, B, C, and on through Z. You can do this quickly or slowly, with one foot or both feet.
Ankle circles are very similar to the alphabet exercise. Normally, you'd perform these in a seated position. Scenarios include lounging in your favorite comfy chair or grabbing a bite to eat at the dinner table. To do them, lift your foot or feet in the air and turn them in a counter or clockwise motion. Again, you may perform this exercise slowly or a bit quicker, but avoid doing it too fast.
Heel walks are particularly beneficial if mobility is an issue for you. Just like the other exercises, they can be done at any time of day, in any place, doing any task. In order to do them, raise your toes and put your weight on your heels. Then, just walk around the room. See? Easy peasy!
While these exercises are pretty simple, remembering to do them can be easily forgettable. Luckily, keeping our ankles healthy is relatively effortless. So while you're enjoying a lazy day watching football or brushing your teeth in the morning, remember to get your ankles smiling with some calf raises!
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Woodlands, Tex.